OpenLLM-France/wikimedia huggingface dataset:
# Parkour/Exercises/The Push-Up

Quick navigation for Parkour Wikibook: 01. Introduction 02. Exercises 03. Basic Movements
04. Advanced Movements 05. Freerunning
The push-up (or press-up) is a basic upper body exercise that targets many muscles in your arms and chest.

## Steps

* Lie down flat on the floor on your stomach
* Place your palms (hands) on the floor near your ears
* Place your toes on the floor
* Look straight ahead
* Use your arms to lift your whole body up [try to keep your back as straight as possible]
* Once arms are straight pause
* Bend arms and return down
* Stop when chest almost touches the ground
* Repeat lifting and lowering

## Tips

* Practice. Practice everyday, doing a little more and more consecutive push-ups.
* If you feel you're too weak to perform a proper push-up, bend your knees so they touch the floor and perform a push-up in that form.
* Keep your back straight, don't arch your back up and down, use your elbows.
* Perform the exercise slowly. Don't rush, pause once you've reached the floor and slowly go back up.

## Variations

* Narrow grip push-up: Place your palms closer together, instead of the usual shoulder-width apart. Perform a regular push-up.
* Wide grip push-up: Place your palms farther apart, instead of the usual shoulder-width apart. Perform a regular push-up.
* One handed push-up: Use only one hand and keep the other hand behind your back. Angle yourself, so you're weight is on that one hand but not too much or any benefit from the exercise will be ruined. Perform a regular push-up.
* Jump push-up: Perform a regular push-up but when coming up, explode pushing the ground fiercely such that you perform a small jump.
* Diamond push-up: Place your palms even closer than the Narrow Grip. Make a diamond with your index fingers touching and your thumbs touching. Perform a regular push-up.
* Military push-up: Place your palms underneath your shoulders. Perform a regular push-up while keeping your arms pressed against your sides.

## External Links

* WikiHow: Do a Push-Up
# Parkour/Freerunning

Quick navigation for Parkour Wikibook: 01. Introduction 02. Exercises 03. Basic Movements
04. Advanced Movements 05. Freerunning

## Aesthetic Moves (Not Parkour)

These are considered to be Freerunning or Tricking.
* Frontflip
* Backflip
* Sideflip
* 360 Catleap
* Screwdriver
* Handspring
* Wallspin
* Palmspring
* Cheat Gainer
* Dash Bomb
* Kong Gainer
* Speed 360
* Bar Backflip
* Wallflip
* Air Bomb
# Parkour/Exercises/Hindu Squats

1) Stand with your feet shoulder width apart. Point your toes straight ahead
2) Inhale deeply and pull your arms in as if you were rowing a boat.
3) Exhale and lower your buttocks while raising your heels and lowering your hands behind your back until your thighs are parallel to the floor. Keep your back perpendicular to the floor. If you have done this correctly you should feel it in your thighs.
4) Swing your arms straight out in front of you and stand up.
5) Go to step 1
# Parkour/Exercises/The Burpee

Quick navigation for Parkour Wikibook: 01. Introduction 02. Exercises 03. Basic Movements
04. Advanced Movements 05. Freerunning
The Burpee, also known as the squat thrust, is rumored to have developed in maximum security prisons. In such facilities, inmates are not allowed exercise equipment, and thus the burpee was developed by the prisoners to keep themselves in good physical condition.

## Steps

* Stand straight up, with your hands at your sides.
* Bend your knees into a squat position, then fall forward, placing your hands on the ground, into the push-up position.
* Hop your feet backwards, and fall forward into a push-up position.
* Perform a push-up. At the highest point in the push-up, hop your feet back towards your hands and explode upwards in a jump, powered by your legs. Jump as high as possible.
* Clap your hands together over your head at the highest point in the jump.
The terms "burpee" and "squat thrust" are sometimes used interchangeably, however, squat thrusts lack the jumping component of burpees.

## External Links

* Video demonstration, YouTube
* BBC Sports Academy page
* Washington Post article
# Parkour/Exercises/The Lunge

Quick navigation for Parkour Wikibook: 01. Introduction 02. Exercises 03. Basic Movements
04. Advanced Movements 05. Freerunning
When done correctly, the Lunge will help to stretch the hamstrings and work out quads. Holding the stretch for fifteen seconds will increase effectiveness.

## Steps

* Start in a karate-like stance, with one leg in front of the other and front shoulder facing forward.
* Squat down a small amount, bending your knees.
* Quickly move your front leg out in front of you and place it so you are almost in a split.
* Lean onto your front knee, placing pressure on it and stretching the back leg.
* Keep your body sideways and make sure your front knee is only at a right angle. Also keep your front foot facing straight and your back foot outwards.
# Parkour/Exercises/The Handstand Push-Up

Quick navigation for Parkour Wikibook: 01. Introduction 02. Exercises 03. Basic Movements
04. Advanced Movements 05. Freerunning
The Handstand Push-Up is similar to a regular push up, but requires more balance and strength. It strengthens core, back and upper body muscles.

## Steps

* Place palms on the floor and lean.
* Place the top of your head against the floor between your palms creating a triangle.
* Lean your body up until only your hands and head are touching the floor.
* Push your head off the floor until only your hands are holding you up.
* Keep yourself balanced while going down to the floor and pushing back up.
# Parkour/Exercises/The Pull-Up

Quick navigation for Parkour Wikibook: 01. Introduction 02. Exercises 03. Basic Movements
04. Advanced Movements 05. Freerunning
The Pull-up is an upper-body compound exercise, involving many muscles. It requires a sturdy bar, above your shoulders but low enough for you to reach it and it must be able to support your body weight.

## Steps

* Grasp the bar above your head firmly. Palms towards you is a chin-up (increasing the load on the biceps), while palms away is a traditional pull-up (increasing the load on the latissimus dorsi and other muscles of the back). Employing a variety of hand positions from session to session or set to set is beneficial; even a "neutral" grip—the palms facing each other—can be used. A neutral grip could be used, for example, if exercising between two parallel bars on a jungle gym.
* Curl your legs up so that they are not touching the ground if necessary.
* Use your arms to pull your whole body up. Try and intentionally focus on the muscles being used during exertion for greater gains. For example, when doing a traditional pull-up, as described above, focus on drawing the shoulder blades toward each other and down, trying to increase the "feel" of the muscles working. When focusing on the movements this way, it becomes clear by sensation how differently the hand placement (i.e., towards or away from face) affects the musculature exercised during the movement.
* Pause when your chin is above the bar.
* Go back down slowly.
* Repeat as many times as necessary based on your exercise needs. Some trainers advise that gains can be increased (or plateaus passed) if one continues on with this exercise after "failure." Failure, as such, occurs when you can no longer pull yourself up to the bar. To continue, you use the strength in your legs to actually jump up to the bar into a position as if you had already pulled yourself up, and slowly, in a controlled fashion, let yourself down again. This makes the exercise an eccentric isotonic rather than the standard concentric isotonic, and allows one to exercise the involved muscles to a greater extent (and in a slightly different and physiologically valuable manner, see Eccentric contractions).

## Tips

* Practice. This is a difficult exercise and will take a long time to master. It is not a simple exercise and it requires a fair amount of strength.
* Begin doing it slowly. Only engage in "ballistic" (i.e., fast moving, with explosive force) exercise if you are already practiced in the movement and know the effects and dangers of ballistic exercise. Nonetheless, swinging while performing the exercise is a waste—try and perform it in as controlled a manner as possible, regardless of the speed. When exercise-training for applied sports, such as Parkour, which involve ballistic movements as part of their repertoire, it is important to train one's muscles with ballistic methods. See Qualities and principles of ballistic training.

## Variations

* One handed pull-up: Use one hand instead of two, to pull yourself up.

## External links

* Perfecting the Pull-Up
# Structural Biochemistry/Enzyme/Transition-State Binding Principle

The enzyme associated in the transition-state stabilization binds to the transition state better than when it binds to the ground-state reactants. The enzyme is seen as a flexible molecule where its shape is complementary to the substrates or reactants when in its activated transition-state. As the enzyme binds to the transition state the reaction is accelerated proportionate to the transition state concentration.
The transition state compared to the ground state was first introduced by Kurz in 1963. In 1966 Jencks then introduced the existence of transition-state-analog inhibitors. Transition-state theory started to have more emphasis on enzymology in the 1970s when scientists started to notice the broad power of transition-state analogs.
The first three-dimensional structure of the transition-state geometry studied was the lysozyme of a hen egg-white. They observed and studied the x-ray crystallography and visualized the complementarity of a catalytic site to the transition-state geometry. Scientists studied the binding of many oligosaccharide inhibitors and showed how substrates bind to the lysozyme. Furthermore, they deduced that the conformation of a sugar residue strongly effects the binding to the enzyme. When the sugar residue was in its half-hair conformation, then binding occurs.
Transition-state theory relies on assumptions and approximations. The two assumptions include a dynamical bottleneck assumption and an equilibrium assumption. Dynamic bottleneck states the decomposition of a transition-state complex controls the reate rate. The equilirium assumption states that the transition-state molecule is in equilibrium with the reactants.
Through thermodynamic cycling, transition-state theory can be applied to enzyme catalysis.

## References

* J Kraut, "How do Enzymes Work," Science 28 October 1988: 533-540.
# Structural Biochemistry/Enzyme/Time-dependent Inhibition

Most inhibitors work extremely fast when establishing their binding equilibrium with the enzyme. However, tight-binding inhibitors establish their equilibrium on a much slower time-scale. Therefore, these types of inhibitors are called time-independent inhibitors because they show a change in initial velocity with time. There are four types of interactions that can slow down the kinetics of an inhibitor. The first is when the enzyme doesn’t have an inhibitor at all. The second interaction is when the equilibrium constants are very small compared to the enzyme turnover when the inhibitor is reversible. The third interaction is when the inhibitor binds, it forms an EI complex that is then isomerized to form a new complex. This new complex significantly inhibits the reaction, therefore slowing it down. The fourth interaction deals with irreversible inhibitors that can act as affinity labels for the enzyme, therefore slowing the reaction down based on its mechanism. Two examples of time-dependent inhibitors are serine proteases and the prostaglandin G/H synthase.

## Determining Reversibility

Determining reversibility involves performing a large dilution, dialysis, filter binding, or size exclusion chromatography. In order to tell the difference between covalent inactivation from noncovalent inhibition, it is important to be able to tell when the inhibitor is being released upon denaturation of the enzyme. For example, if there is an inhibitor that is covalent and it is denatured, then the inhibitor would still be attached to the denatured protein due to the covalent bonds between the inhibitor and the enzyme. However, if the inhibitor was noncovalent, then the active site of the enzyme would release the inhibitor in to the denaturing solution.

## References

Copeland, Robert A. Enzymes. Wiley-VCH, Inc., 2000. 318-34.
# Structural Biochemistry/Enzyme/Substrate specificity
## Substrate Specificity
### Complex formation and Bond Cleavage

In an enzyme-catalyzed reaction, the substrate must first attaché to the enzyme. The substrate is relatively smaller than the enzyme. Therefore, the substrate is binding with a portion of the enzyme. The substrate is attached to the enzyme with weak bonding forces such as hydrogen bond, electrostatic interactions, and dipole-dipole interactions. The substrates are usually complementary to the enzymes. However, it is possible that they do not fit perfectly each other. These bonding forces help the complex to be more stable. In the case of two substrate reactions involving ternary complex, two substrates must be bound close to each other to precede the reaction. It is impossible to proceed the reaction if two substrates are not adjacent or close each other spatially. From the case, the enzyme should have some steric specificity.

### Asymmetric reactions of Symmetric substrates

Symmetric substrates are bound the enzyme asymmetrically in enzyme reactions. For example, when an symmetric substrate binds to an enzyme, the enzyme-substrate complex becomes asymmetric. Further, when two identical substrates binds to the complex, they start to react differently with other molecules.

### Achieving Specificity and it's Affect on Catalysis

Specificity is achieved when a substrate binds to an enzyme that has a defined arrangement of atoms in the active site. In order for the substrate to bind correctly the active site must be in a correct shape that matches the enzyme. The substrate binds to the enzyme through multiple weak bonding interactions such as hydrogen bonding, van der Waals forces, and hydrophobic interactions. The lock-and-key model that Emil Fischer devised in 1890 demonstrates the binding between a substrate and the enzyme. This model demonstrates that the enzyme must have a cleft or crevice that corresponds to the shape of the substrate perfectly.
With many years of research it has now been determined that enzymes are more flexible than what scientists once believed and that the lock-and-key model is not an accurate representation. Donald E. Koshland Jr. discovered the induced fit model in 1958 in which the active sites of proteins can change their shape to better fit the substrate. In some cases however, the active site does not modify its shape until the substrate has already been bonded to the enzyme.
This affects the catalysis in many ways. One thing is that when the two bind together they produce something called binding energy which the free energy that two exhibit when they form. Maximum binding energy can only be achieved when the correct substrate binds to the enzyme. This makes substrate specificity very important. It is also at its highest when the substrate is in the transition state. The release of the binding energy when the substrate is in its transition state lowers the activation energy of the reaction and thus making the reaction have a faster rate making the time for product to form much shorter.

### Reference

John Westley, Enzyme Catalysis
Jeremy M. Berg, Biochemistry
# Structural Biochemistry/Enzyme/Threonine Proteases
## Definition

Threonine proteases are proteases that have threonine, an amino acid, bonded at the active site. It is responsible for functioning proteasome, the large protein-degrading apparatus. Threonine proteases haveaA conserved N-terminal threonine at each active site. Pre-proteins, which are catalytic beta subunits, are activated when the N-terminus is cleaved off. This makes threonine the N-terminal residue.
Threonine proteases are activated by primary amines. The mechanism for the threonine protease was described first in 1995. The mechanism showed the cleaving of a peptide bond which made an amino acid residue (usually serine, threonine, or cysteine) or a water molecule become a good nucleophile which could perform a nucleophilic attack on the carboxyl group of the peptide. The amino acid residue (in this case threonine) is usually activated by a histidine residue.
# Sport Innovation/AFL BId/AFL Criteria/Criterion 1 Outcomes

OUTCOMES
The GC12 continuum was required to obtain 11 sponsors (at least one major, 10 secondary and 100 tertiary) as part of the AFL bid criteria. During 2008 the GC17 Continuum signed joint foundation partners, signed or in the process of contracting 10 second tier partners and 114 Gold Coast Small and Medium sized Enterprises made financial commitments. As well as these business partners they are supported by Host Plus, Virgin Australia, Patron partner Southport Sharks, and 9 official partners. Early 2009, Host Plus superannuation fund was named the clubs major sponsor. In summary 111 Corporate business partners including: A signed joint foundation partner signed and contracted 10 second tier business partners, and 114 financial commitments from gold coast SME as well as foundation sponsors were obtained.
Back to Goals
# Sport Innovation/AFL BId/AFL Criteria/Criterion 5 Outcomes

Outcomes
During August 2008, the GC Continuum appointed Guy Mckenna as the head coach until 2012. Since moving to the Gold Coast from Geelong, Gary Ablett was appointed captain in January 2011. As the Gold Coast football Club was starting from the beginning, the club needed players. During the 2009 Draft, the Gold Coast was allowed to recruit 12 players born between January and April 1992. During the 2010 season, the Gold Coast football club was given the following concessions allowing them enough players to commence the following year
* ability to sign one uncontracted player from each of the 16 AFL clubs
* zone access to 5 Queensland players prior to the AFL draft
* First pick in every round plus additional first picks at number 2, 3, and 5, 7, 1, 13 and 15 of the 2010 AFL draft.
* The capacity to pre-list 10 players who had previously nominated for AFL draft or were previously listed with an AFL club.
* First 5 selections of the rookie draft
* An expanded main list of 48 players (clubs are usually allowed 38)
Back to Goals
# Sport Innovation/AFL BId/AFL Criteria/Criterion 5 Tasks and Phases

TASKS AND PHASES
The next stage looked into the actual football side of the project, and had the main objectives of appointing key people to execute the football building strategy that occurred over 2008-2010, which would then be ready to enter the AFL competition in 2011. The main tasks within this phase were to appoint a development coach, a talent manager, a list manager and to sign seven local players. This phase was important in order to establish the base players and key staff within the football club.
Outcomes
Back to Goals
# Sport Innovation/AFL BId/AFL Criteria/Criterion 2 Outcomes

OUTCOMES
Criteria of AFL bid made it essential for the continuum to receive commitments from 20,000 locals to become football club members. However 42,000 people registered support to producing an AFL team on the Gold Coast with, 14,500 of that interest in membership.
Back to Goals
# Sport Innovation/AFL BId/AFL Criteria/Criterion 2 Tasks and Phases

TASKS AND PHASES
The first task included registering supporters, the AFL required 20,000 locals to express interest and commit to the club. This task consisted of research being undertaken in order to determine the needs and wants of the members in terms of ticketing packages. Ultimately, following the research, a membership ticketing portfolio consisting of three packages was introduced.
Outcomes
Back to Goals
# Sport Innovation/AFL BId/AFL Criteria/Criterion 3 Outcomes

OUTCOMES
The Vice presidents club was born in which 38 members were signed up. This club facilitated in the development of a fundraising strategy based on commissioned research and over saw the administration development and sought training facilities.
Back to Goals
# Sport Innovation/AFL BId/AFL Criteria/Criterion 1 Tasks and Phases

TASKS AND PHASES
The phases involved in this goal was to approach business and higher class identities. In order to meet the AFL criteria of signing 111 committed business partners, they approach companies who had the potential to become a joint foundation partner, along with future prospective financial beneficiaries. Meetings where held to discuss the commitment offered towards the club. Not all meetings were successful in recruiting sponsors or partner.
Outcomes
Back to Goals
# Sport Innovation/AFL BId/AFL Criteria/Criterion 4 Outcomes

OUTCOMES
This phase involved establishing a strategy to build income and generate assets such as cash management and training facilities. In an attempt to generate capital reserves the GC17 board approached the clubs secured partners as well as local real estate businesses to secure funding and land for a GCFC training base.
Back to Criteria
# Sport Innovation/AFL BId/AFL Criteria/Criterion 4 Tasks and Phases

TASKS AND PHASES
However at the stage of acceptance had only achieved; a three point strategy to build income and generate assets had been developed. Cash management and access to AFL linked funding. High net worth capital program, securing freehold on land for GCFC training and administration base.
Outcomes
Back to Goals
# Sport Innovation/AFL BId/AFL Criteria/Criterion 3 Tasks and Phases

TASKS AND PHASES
This phase involved three main tasks in order to establish long-term commitments to training, administration and financial assets. The aim was develop a Vice Presidents Club who would play a prominent role in securing the bid for the seventeenth football team. Research was commissioned to develop an appropriate fundraising strategy to then ultimately develop the fundraising strategy chosen.
Outcomes
Back to Goals
# DESCRIPTION:

Evaluates a block for every value in a series.
FORALL is a function value.

# ARGUMENTS

* word -- Word set to each position in series and changed as a result (Type: word)
* body -- Block to evaluate each time (Type: block)

# (SPECIAL ATTRIBUTES)

* catch
* throw
# DESCRIPTION:

Returns TRUE if value is not NONE.
FOUND? is a function value.

# ARGUMENTS

* value -- (Type: any)
# DESCRIPTION:

Returns the fourth value of a series.
FOURTH is an action value.

# ARGUMENTS

* series -- (Type: series date port tuple event)
# Rebol Programming/forest

FOREST is a tuple of value: 0.48.0
# DESCRIPTION:

Frees a REBOL resource. (Command version only)
FREE is a native value.

# ARGUMENTS

* value -- (Type: library struct)
# DESCRIPTION:

Evaluates a block for each value(s) in a series.
FOREACH is a native value.

# ARGUMENTS

* word -- Word or block of words to set each time (will be local) (Type: get-word word block)
* data -- The series to traverse (Type: series)
* body -- Block to evaluate each time (Type: block)
# DESCRIPTION:

Evaluates a block endlessly.
FOREVER is a function value.

# ARGUMENTS

* body -- Block to evaluate each time (Type: block)

# (SPECIAL ATTRIBUTES)

* throw
# DESCRIPTION:

Repeats a block over a range of values.
FOR is a function value.

# ARGUMENTS

* word -- Variable to hold current value (Type: word)
* start -- Starting value (Type: number series money time date char)
* end -- Ending value (Type: number series money time date char)
* bump -- Amount to skip each time (Type: number money time char)
* body -- Block to evaluate (Type: block)

# (SPECIAL ATTRIBUTES)

* catch
* throw
# DESCRIPTION:

Converts a value to a string.
FORM is a native value.

# ARGUMENTS

* value -- The value to form (Type: any)
# DESCRIPTION:

Evaluates a block for periodic values in a series.
FORSKIP is a function value.

# ARGUMENTS

* word -- Word set to each position in series and changed as a result (Type: word)
* skip-num -- Number of values to skip each time (Type: integer)
* body -- Block to evaluate each time (Type: block)

# (SPECIAL ATTRIBUTES)

* throw
* catch