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| Introduction | |
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| The Problem | |
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| Become aware of violence | |
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| Confidently assert yourself | |
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| Understand the situation in advance | |
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| Analyse your daily routine | |
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| Who is, and what motivates, your attacker? | |
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| Fitness | |
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| Positive Thinking | |
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| Analyse Your Lifestyle | |
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| Lifestyle characteristics | |
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| Getting Fit and Staying Fit | |
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| Fitness and Self-Defence | |
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| Stress | |
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| The value of speed and surprise | |
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| Breathing | |
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| The Law | |
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| Self-Defence, Justification, and Provocation | |
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| Common sense in self-defence | |
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| Weapons | |
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| Threats to kill | |
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| Involvements With the Police | |
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| The witness statement | |
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| The Basics of Self-defence | |
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| Balance | |
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| Establishing your balance | |
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| Unbalancing your assailant | |
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| The 'On Guard' Position | |
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| Movements from the on-guard position | |
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| Protecting Your Body | |
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| Vulnerable part of the body | |
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| The Body's Weapons | |
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| The single devastating blow | |
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| Screaming | |
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| Punch | |
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| Open palm | |
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| Heel of the hand | |
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| Elbow | |
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| Knee | |
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| Foot | |
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| Heel | |
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| Teeth | |
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| Head | |
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| Using Everyday Items as Weapons | |
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| Ashtray | |
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| Baseball bat | |
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| Bath towel | |
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| Belt buckle | |
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| Bicycle | |
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| Boiling water | |
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| Boots and shoes | |
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| Bottles | |
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| Broom | |
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| Chair | |
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| Cigarette lighter | |
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| Coat | |
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| Coins | |
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| Comb | |
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| Deodorant or hairspray | |
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| Desktop items | |
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| Fire extinguisher | |
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| Golf club | |
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| Kettle cord | |
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| Keys | |
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| Magazine or newspaper | |
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| Pen | |
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| Pepper and curry powder | |
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| Poker | |
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| Rocks and soil | |
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| Scissors and screwdrivers | |
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| Socks | |
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| Torch | |
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| Walking stick | |
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| Common attacks | |
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| Disorderly Conduct | |
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| Purse-Snatching and Mugging | |
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| Gang Attacks | |
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| Violent Crimes | |
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| Weapons Used in an Assault | |
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| Knives | |
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| Guns | |
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| Defensive moves | |
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| First moves | |
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| If at first you don't succeed... bear hug! | |
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| Keep calm | |
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| Attacks From the Front | |
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| Attacks to the throat | |
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| Attacks From Behind | |
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| Coping with bear-hugs | |
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| Hair holds from the rear | |
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| Forced Against a Wall | |
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| Defending Yourself on the Ground | |
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| Getting up from the ground | |
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| Kicking | |
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| Techniques to practice | |
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| If you are being forced upstairs | |
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| Baton Techniques | |
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| Holding the baton | |
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| Basic blocking movements with the baton | |
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| Using the baton to break a hold | |
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| Self-Defence in Social Situations | |
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| Group | |
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| Dealing with aggressive drunks | |
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| Securing an Assailant | |
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| Attacks on women | |
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| Women and Self-Defence | |
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| Believe in yourself | |
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| React immediately | |
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| Domestic Violence | |
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| Gang Attacks | |
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| Dealing with the gang | |
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| Stalking | |
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| Stalking and the police | |
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| If you believe you are being followed | |
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| Rape | |
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| Confronting a potential rapist | |
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| Fight back | |
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| Date or acquaintance rape | |
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| If you have been raped | |
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| Recovering from an assault | |
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| How Men Can Help | |
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| Malicious Telephone Calls | |
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| General phone precautions | |
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| Dealing with malicious calls | |
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| Devices for Personal Protection | |
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| Personal alarms | |
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| Pepper spray | |
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| Other devices | |
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| Protecting your property | |
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| Security in the Home | |
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| Simple ways of protecting your home | |
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| Keys | |
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| Alarm systems | |
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| The elderly | |
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| Burglary and Unlawful Entry | |
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| What are burglars looking for? | |
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| If you hear a burglar enter your home | |
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| If you arrive home to find a burglar | |
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| House Fire | |
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| Routine fire checks | |
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| Family fire drill | |
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| Letter Bombs | |
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| Natural Hazards | |
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| Storms | |
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| Flooding | |
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| Vehicle safety | |
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| Everyday Precautions | |
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| Out of sight | |
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| Service regularly | |
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| Basic checks | |
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| If you break down | |
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| In unfamiliar territory | |
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| Parking | |
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| Road Rage | |
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| Dealing with road rage | |
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| Vehicle Bombs | |
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| Travel | |
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| Getting There and Getting About | |
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| Long-distance travel precautions | |
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| Hitch-hiking | |
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| Public transport | |
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| Carrying Money | |
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| Mobile Phones | |
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| Travel Abroad | |
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| Accommodation | |
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| Getting about | |
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| Cameras and videos | |
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| Children | |
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| Muggers and pickpockets | |
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| Drugs | |
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| Women Travellers | |
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| Hijacking and Bombing | |
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| Hijacking | |
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| Bombing | |
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| Attacks by Animals and Insects | |
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| Attack by a Dog | |
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| Rabies | |
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| Bites and Stings | |
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| Mosquitoes | |
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| Bees, wasps and hornets | |
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| Scorpions and centipedes | |
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| Spiders | |
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| Leeches | |
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| Snakes | |
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| Danger in the Water | |
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| Sharks | |
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| Jellyfish | |
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| Other fish | |
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| Medical emergencies | |
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| Priorities | |
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| Airway | |
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| Breathing | |
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| Circulation | |
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| Act Immediately | |
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| Cardiopulmonary Resusitation (CPR) | |
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| CPR compression/ventilation ratios | |
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| The Recovery Position | |
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| Placing a casualty in the recovery position | |
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| Choking | |
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| Action | |
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| Bleeding | |
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| Direct pressure and elevation | |
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| Indirect pressure | |
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| Self-Help | |
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| Shock | |
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| Causes of shock | |
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| Symptoms of shock | |
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| Treatment of shock | |
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| Cardiac Arrest | |
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| Why the heart stops beating | |
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| Fractures | |
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| Signs of bone fracture | |
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| Diagnosis of fractures | |
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| Types of fracture | |
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| Common fractures | |
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| Splints | |
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| Re-alignment of limbs | |
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| HIV and AIDS | |
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| Appendices | |
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| Rape and Victim Support Contacts | |
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| Martial Arts Governing Bodies | |