In this unit, you read about transitions of power and the formation of newly independent nations in africa, asia, the americas, and the middle east. some of these transitions were peaceful, while others caused long-term instability. why do you think some countries were more successful than others with political transitions? what do you think were the biggest challenges facing newly independent countries? would it have been possible for leaders to prevent these problems before they happened? why or why not?

While Brazil maintained its territorial integrity after independence, the former Spanish America split into more than a dozen separate countries, following the administrative divisions of the colonial system. The difficulty for the inhabitants of these units was not, however, as simple as the demarcation of geographic boundaries. Rather, the recently emancipated countries of Latin America faced the much more daunting challenge of defining and consolidating new nations. With the structures of the old system removed, the inhabitants of each country set out on programs to create a postcolonial political, economic, and social order. The obstacles confronting them were myriad and imposing. As Bolívar himself exclaimed in a final cry of despair, “America is ungovernable for us…; he who serves a revolution ploughs the sea.” Indeed, it was only toward 1850, at the end of a 25-year period sometimes known as “the long wait,” that the outlines of that new order began to take their definitive form across the region.

the urdan working class

take five to 10 minutes to warm up and cool down properly.

plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.

be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. sports prompting repetitive wear and tear on certain parts of your body — such as swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. a mix of different kinds of activities and sufficient rest is safer.

listen to your body. hold off on exercise when you're sick or feeling very fatigued. cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.

if you stop exercising for a while, drop back to a lower level of exercise initially. if you're doing strength training, for example, lift lighter weights or do fewer reps or sets.

for most people, simply drinking plenty of water is sufficient. but if you're working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes.

choose clothes and shoes designed for your type of exercise. replace shoes every six months as cushioning wears out.

for strength training, good form is essential. initially use no weight, or very light weights, when learning the exercises. never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.

exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. slow your pace when the temperature rises above 70°f. on days when the thermometer is expected to reach 80°f, exercise during cooler morning or evening hours or at an air-conditioned gym. watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.

dress properly for cold-weather workouts to avoid hypothermia. depending on the temperature, wear layers you can peel off as you warm up. don't forget gloves.