shape_up_exercisescardioindex.htmlCardio ExercisesUnder Co.docx

shape_up_exercises/cardio/index.htmlCardio Exercises
Under Construction
shape_up_exercises/diet/bmi.htmlBody Mass Index
Under Construction
shape_up_exercises/diet/calories.htmlCalorie Counter
Under Construction
shape_up_exercises/diet/index.htmlHealthy Diet
Under Construction
shape_up_exercises/diet/meals.htmlMeal Plan
Under Construction
shape_up_exercises/images/break.jpg
shape_up_exercises/images/cyclist.png
shape_up_exercises/images/exercise.jpg
shape_up_exercises/images/favicon.ico
shape_up_exercises/images/food/breakfast_bad.jpg
shape_up_exercises/images/food/breakfast_good.jpg
shape_up_exercises/images/food/desert_bad.jpg

shape_up_exercises/images/food/desert_good.jpg
shape_up_exercises/images/food/dinner_bad.jpg
shape_up_exercises/images/food/dinner_good.jpg
shape_up_exercises/images/food/healthy_food.jpg
shape_up_exercises/images/food/lunch_bad.jpg
shape_up_exercises/images/food/lunch_good.jpg
shape_up_exercises/images/lotus-position.png
shape_up_exercises/images/meditate.jpg
shape_up_exercises/images/shape_up_logo.png
shape_up_exercises/images/shape_up_logo.webp
shape_up_exercises/images/smile.jpg
shape_up_exercises/images/support.jpg
shape_up_exercises/images/vegetables.png
shape_up_exercises/images/vipassana.jpg
shape_up_exercises/images/weightlifting.png
shape_up_exercises/index.html
shape_up_exercises/js/bmi.js
var $ = function(id) {

return document.getElementById(id);
}
var calculateBMI = function() {
var feet = parseInt($("feet").value);
var inches = parseInt($("inch").value);
var weight = parseInt($("weight").value);
var height = (feet * 12 + inches);
var height_squared = Math.pow(height, 2);
var bmi = (weight / height_squared) * 703;
$("bmi_result").value = bmi.toFixed(2);
}
window.onload = function() {
$("calculate").onclick = calculateBMI;
}
shape_up_exercises/js/image_swap.js
"use strict";
$(document).ready(function() {
// preload images
$("#image_list a").each(function() {

var swappedImage = new Image();
swappedImage.src = $(this).attr("href");
});
// set up event handlers for links
$("#image_list a").click(function(evt) {
// swap image
var imageURL = $(this).attr("href");
$("#image").attr("src", imageURL);
//swap caption
var caption = $(this).attr("title");
$("#caption").text(caption);
// cancel the default action of the link
evt.preventDefault(); // jQuery method that's cross-
browser compatible
}); // end click

// move focus to first thumbnail
$("li:first-child a:first-child").focus();
}); // end ready
shape_up_exercises/js/jquery.slicknav.min.js
/*!
SlickNav Responsive Mobile Menu
(c) 2013 Josh Cope
licensed under GPL and MIT
*/
(function(e,t,n){var
r={label:"MENU",duplicate:true,duration:200,easingOpen:"swin
g",easingClose:"swing",closedSymbol:"►",openedSymbo
l:"▼",prependTo:"body",parentTag:"a",closeOnClick:fals
e,allowParentLinks:false},i="slicknav",s="slicknav";e.fn[i]=fun
ction(n){return this.each(function(){function h(e){var
t=e.data("menu");if(!t){t={};t.arrow=e.children("."+s+"_arrow"
);t.ul=e.next("ul");t.parent=e.parent();e.data("menu",t)}if(e.pare
nt().hasClass(s+"_collapsed")){t.arrow.html(o.openedSymbol);t.
parent.removeClass(s+"_collapsed");p(t.ul,true)}else{t.arrow.ht
ml(o.closedSymbol);t.parent.addClass(s+"_collapsed");p(t.ul,tru
e)}}function p(e,t){var n=v(e);var
r=0;if(t)r=o.duration;if(e.hasClass(s+"_hidden")){e.removeClas
s(s+"_hidden");e.slideDown(r,o.easingOpen);e.attr("aria-
hidden","false");n.attr("tabindex","0");d(e,false)}else{e.addClas
s(s+"_hidden");e.slideUp(r,o.easingClose,function(){e.attr("aria
-hidden","true");n.attr("tabindex","-
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r=t.children("li").children("ul").not("."+s+"_hidden");if(!n){r.ea
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r=v(t);r.attr("tabindex","-1");d(t,n)})}}function v(e){var
t=e.data("menu");if(!t){t={};var n=e.children("li");var
r=n.children("a");t.links=r.add(n.children("."+s+"_item"));e.dat
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."+s+"_btn").css("outline","none")}else{e("."+s+"_item,
."+s+"_btn").css("outline","")}}var i=e(this);var
o=e.extend({},r,n);if(o.duplicate){var
u=i.clone();u.removeAttr("id");u.find("*").each(function(t,n){e(
n).removeAttr("id")})}else var u=i;var
a=s+"_icon";if(o.label==""){a+=" "+s+"_no-
text"}if(o.parentTag=="a"){o.parentTag='a
href="#"'}u.attr("class",s+"_nav");var f=e('<div
class="'+s+'_menu"></div>');var l=e("<"+o.parentTag+' aria-
haspopup="true" tabindex="0" class="'+s+'_btn">'+o.label+'</a>');e(f).append(l);e(o.prependTo).prepe
nd(f);f.append(u);var c=u.find("li");e(c).each(function(){var
t=e(this);data={};data.children=t.children("ul").attr("role","men
u");t.data("menu",data);if(data.children.length>0){var
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role="menuitem" aria-haspopup="true" tabindex="-1"
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(l).click()})});e(c).each(function(){var
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e","menu");e(t).mousedown(function(){m(false)});e(t).keyup(fu
nction(){m(true)});e(l).click(function(e){e.preventDefault();p(u
,true)});u.on("click","."+s+"_item",function(t){t.preventDefault
();h(e(this))});e(l).keydown(function(e){var

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uery,document,window)
shape_up_exercises/media/chanting.mp310 x. Dhammapalam
Gatha
Chandrabodhi
Chanting Indian Style (with Flute Music)
1989
Buddhism - Chanting and Ritual
139819.06
eng -
℗ dharmachakra 2008, © chandrabodhi 1998�
eng - iTunPGAP
0��
eng - iTunNORM
00000F39 000013C7 00006343 00007FE8 000029A1 000029D6
00008489 0000824E 00013AE5 0001B72F�
eng - iTunSMPB
00000000 00000210 000006B3 000000000030A17D 00000000
0011A179 00000000 00000000 00000000 00000000 00000000
00000000�
shape_up_exercises/media/precepts_english.mp303 iii. Ten
positive precepts
Chandrabodhi
Chanting Indian Style (with Flute Music)
1989
Buddhism - Chanting and Ritual
60036.1
eng -
℗ dharmachakra 2008, © chandrabodhi 1998�
eng - iTunPGAP

0��
eng - iTunNORM
00000564 00000899 00002828 00005875 0000D50F 0000D50F
0000803A 000081D6 00001F1F 0000348D�
eng - iTunSMPB
00000000 00000210 000004CF 000000000014A2E1 00000000
000778A8 00000000 00000000 00000000 00000000 00000000
00000000�
shape_up_exercises/strength/index.htmlStrength Training
Under Construction
shape_up_exercises/stress/index.htmlStress Relief
Under Construction
shape_up_exercises/stress/meditate.htmlMeditation
Under Construction
shape_up_exercises/stress/tips.htmlStress relief tips
Under Construction
shape_up_exercises/stress/vipassana.htmlVipassana
Under construction
shape_up_exercises/styles/main.css
shape_up_exercises/styles/normalize.css
/*! normalize.css v3.0.2 | MIT License | git.io/normalize */
/**
* 1. Set default font family to sans-serif.

* 2. Prevent iOS text size adjust after orientation change,
without disabling
* user zoom.
*/
html {
font-family: sans-serif; /* 1 */
-ms-text-size-adjust: 100%; /* 2 */
-webkit-text-size-adjust: 100%; /* 2 */
}
/**
* Remove default margin.
*/
body {
margin: 0;
}
/* HTML5 display definitions
===============================================
=========================== */
/**
* Correct `block` display not defined for any HTML5 element
in IE 8/9.
* Correct `block` display not defined for `details` or `summary`
in IE 10/11
* and Firefox.
* Correct `block` display not defined for `main` in IE 11.
*/
article,
aside,
details,

figcaption,
figure,
footer,
header,
hgroup,
main,
menu,
nav,
section,
summary {
display: block;
}
/**
* 1. Correct `inline-block` display not defined in IE 8/9.
* 2. Normalize vertical alignment of `progress` in Chrome,
Firefox, and Opera.
*/
audio,
canvas,
progress,
video {
display: inline-block; /* 1 */
vertical-align: baseline; /* 2 */
}
/**
* Prevent modern browsers from displaying `audio` without
controls.
* Remove excess height in iOS 5 devices.
*/
audio:not([controls]) {
display: none;
height: 0;

}
/**
* Address `[hidden]` styling not present in IE 8/9/10.
* Hide the `template` element in IE 8/9/11, Safari, and Firefox
< 22.
*/
[hidden],
template {
display: none;
}
/* Links
===============================================
=========================== */
/**
* Remove the gray background color from active links in IE 10.
*/
a {
background-color: transparent;
}
/**
* Improve readability when focused and also mouse hovered in
all browsers.
*/
a:active,
a:hover {
outline: 0;
}

/* Text-level semantics
===============================================
=========================== */
/**
* Address styling not present in IE 8/9/10/11, Safari, and
Chrome.
*/
abbr[title] {
border-bottom: 1px dotted;
}
/**
* Address style set to `bolder` in Firefox 4+, Safari, and
Chrome.
*/
b,
strong {
font-weight: bold;
}
/**
* Address styling not present in Safari and Chrome.
*/
dfn {
font-style: italic;
}
/**
* Address variable `h1` font-size and margin within `section`
and `article`
* contexts in Firefox 4+, Safari, and Chrome.

*/
h1 {
font-size: 2em;
margin: 0.67em 0;
}
/**
* Address styling not present in IE 8/9.
*/
mark {
background: #ff0;
color: #000;
}
/**
* Address inconsistent and variable font size in all browsers.
*/
small {
font-size: 80%;
}
/**
* Prevent `sub` and `sup` affecting `line-height` in all
browsers.
*/
sub,
sup {
font-size: 75%;
line-height: 0;
position: relative;
vertical-align: baseline;
}

sup {
top: -0.5em;
}
sub {
bottom: -0.25em;
}
/* Embedded content
===============================================
=========================== */
/**
* Remove border when inside `a` element in IE 8/9/10.
*/
img {
border: 0;
}
/**
* Correct overflow not hidden in IE 9/10/11.
*/
svg:not(:root) {
overflow: hidden;
}
/* Grouping content
===============================================
=========================== */
/**

* Address margin not present in IE 8/9 and Safari.
*/
figure {
margin: 1em 40px;
}
/**
* Address differences between Firefox and other browsers.
*/
hr {
-moz-box-sizing: content-box;
box-sizing: content-box;
height: 0;
}
/**
* Contain overflow in all browsers.
*/
pre {
overflow: auto;
}
/**
* Address odd `em`-unit font size rendering in all browsers.
*/
code,
kbd,
pre,
samp {
font-family: monospace, monospace;
font-size: 1em;
}

/* Forms
===============================================
=========================== */
/**
* Known limitation: by default, Chrome and Safari on OS X
allow very limited
* styling of `select`, unless a `border` property is set.
*/
/**
* 1. Correct color not being inherited.
* Known issue: affects color of disabled elements.
* 2. Correct font properties not being inherited.
* 3. Address margins set differently in Firefox 4+, Safari, and
Chrome.
*/
button,
input,
optgroup,
select,
textarea {
color: inherit; /* 1 */
font: inherit; /* 2 */
margin: 0; /* 3 */
}
/**
* Address `overflow` set to `hidden` in IE 8/9/10/11.
*/
button {
overflow: visible;

}
/**
* Address inconsistent `text-transform` inheritance for `button`
and `select`.
* All other form control elements do not inherit `text-
transform` values.
* Correct `button` style inheritance in Firefox, IE 8/9/10/11,
and Opera.
* Correct `select` style inheritance in Firefox.
*/
button,
select {
text-transform: none;
}
/**
* 1. Avoid the WebKit bug in Android 4.0.* where (2) destroys
native àudio`
* and `video` controls.
* 2. Correct inability to style clickable ìnput` types in iOS.
* 3. Improve usability and consistency of cursor style between
image-type
* ìnput` and others.
*/
button,
html input[type="button"], /* 1 */
input[type="reset"],
input[type="submit"] {
-webkit-appearance: button; /* 2 */
cursor: pointer; /* 3 */
}
/**

* Re-set default cursor for disabled elements.
*/
button[disabled],
html input[disabled] {
cursor: default;
}
/**
* Remove inner padding and border in Firefox 4+.
*/
button::-moz-focus-inner,
input::-moz-focus-inner {
border: 0;
padding: 0;
}
/**
* Address Firefox 4+ setting `line-height` on `input` using
`!important` in
* the UA stylesheet.
*/
input {
line-height: normal;
}
/**
* It's recommended that you don't attempt to style these
elements.
* Firefox's implementation doesn't respect box-sizing, padding,
or width.
*
* 1. Address box sizing set to `content-box` in IE 8/9/10.
* 2. Remove excess padding in IE 8/9/10.

*/
input[type="checkbox"],
input[type="radio"] {
box-sizing: border-box; /* 1 */
padding: 0; /* 2 */
}
/**
* Fix the cursor style for Chrome's increment/decrement
buttons. For certain
* `font-size` values of the `input`, it causes the cursor style of
the
* decrement button to change from `default` to `text`.
*/
input[type="number"]::-webkit-inner-spin-button,
input[type="number"]::-webkit-outer-spin-button {
height: auto;
}
/**
* 1. Address `appearance` set to `searchfield` in Safari and
Chrome.
* 2. Address `box-sizing` set to `border-box` in Safari and
Chrome
* (include `-moz` to future-proof).
*/
input[type="search"] {
-webkit-appearance: textfield; /* 1 */
-moz-box-sizing: content-box;
-webkit-box-sizing: content-box; /* 2 */
box-sizing: content-box;
}

/**
* Remove inner padding and search cancel button in Safari and
Chrome on OS X.
* Safari (but not Chrome) clips the cancel button when the
search input has
* padding (and `textfield` appearance).
*/
input[type="search"]::-webkit-search-cancel-button,
input[type="search"]::-webkit-search-decoration {
-webkit-appearance: none;
}
/**
* Define consistent border, margin, and padding.
*/
fieldset {
border: 1px solid #c0c0c0;
margin: 0 2px;
padding: 0.35em 0.625em 0.75em;
}
/**
* 1. Correct `color` not being inherited in IE 8/9/10/11.
* 2. Remove padding so people aren't caught out if they zero
out fieldsets.
*/
legend {
border: 0; /* 1 */
padding: 0; /* 2 */
}
/**
* Remove default vertical scrollbar in IE 8/9/10/11.

*/
textarea {
overflow: auto;
}
/**
* Don't inherit the `font-weight` (applied by a rule above).
* NOTE: the default cannot safely be changed in Chrome and
Safari on OS X.
*/
optgroup {
font-weight: bold;
}
/* Tables
===============================================
=========================== */
/**
* Remove most spacing between table cells.
*/
table {
border-collapse: collapse;
border-spacing: 0;
}
td,
th {
padding: 0;
}

shape_up_exercises/styles/slicknav.css
/*
Mobile Menu Core Style
*/
.slicknav_btn {
position: relative;
display: block;
vertical-align: middle;
float: right;
padding: 0.438em 0.625em 0.438em 0.625em;
line-height: 1.125em;
cursor: pointer;
}
.slicknav_menu .slicknav_menutxt {
display: block;
line-height: 1.188em;
float: left;
}

.slicknav_menu .slicknav_icon {
float: left;
margin: 0.188em 0 0 0.438em;
}
.slicknav_menu .slicknav_no-text {
margin: 0
}
.slicknav_menu .slicknav_icon-bar {
display: block;
width: 1.125em;
height: 0.125em;
-webkit-border-radius: 1px;
-moz-border-radius: 1px;
border-radius: 1px;
-webkit-box-shadow: 0 1px 0 rgba(0, 0, 0, 0.25);
-moz-box-shadow: 0 1px 0 rgba(0, 0, 0, 0.25);
box-shadow: 0 1px 0 rgba(0, 0, 0, 0.25);
}

.slicknav_btn .slicknav_icon-bar + .slicknav_icon-bar {
margin-top: 0.188em
}
.slicknav_nav {
clear: both
}
.slicknav_nav ul, .slicknav_nav li {
display: block
}
.slicknav_nav .slicknav_arrow {
font-size: 0.8em;
margin: 0 0 0 0.4em;
}
.slicknav_nav .slicknav_item {
display: block;
cursor: pointer;
}
.slicknav_nav a {

display: block
}
.slicknav_nav .slicknav_item a {
display: inline
}
.slicknav_menu:before, .slicknav_menu:after {
content: " ";
display: table;
}
.slicknav_menu:after {
clear: both
}
/* IE6/7 support */
.slicknav_menu {
*zoom: 1
}
/*
User Default Style

Change the following styles to modify the appearance of the
menu.
*/
.slicknav_menu {
font-size: 16px;
}
/* Button */
.slicknav_btn {
margin: 5px 5px 6px;
text-decoration: none;
text-shadow: 0 1px 1px rgba(255, 255, 255, 0.75);
border-radius: 4px;
background-color: #222222;
}
/* Button Text */

.slicknav_menu .slicknav_menutxt {
color: #FFF;
font-weight: bold;
text-shadow: 0 1px 3px #000;
}
/* Button Lines */
.slicknav_menu .slicknav_icon-bar {
background-color: #f5f5f5;
}
.slicknav_menu {
background: #4c4c4c;
padding: 5px;
}
.slicknav_nav {
color: #fff;
margin: 0;
padding: 0;
font-size: 0.875em;

}
.slicknav_nav, .slicknav_nav ul {
list-style: none;
overflow: hidden;
}
.slicknav_nav ul {
padding: 0;
margin: 0 0 0 20px;
}
.slicknav_nav .slicknav_item {
padding: 5px 10px;
margin: 2px 5px;
}
.slicknav_nav a {
padding: 5px 10px;
margin: 2px 5px;
text-decoration: none;
color: #fff;

}
.slicknav_nav .slicknav_item a {
padding: 0;
margin: 0;
}
.slicknav_nav .slicknav_item:hover {
border-radius: 6px;
background: #ccc;
color: #fff;
}
.slicknav_nav a:hover {
border-radius: 6px;
background: #ccc;
color: #222;

}
.slicknav_nav .slicknav_txtnode {
margin-left: 15px;
}
shape_up_exercises/text/bmi.txt
What is a Body Mass Index?
Body mass index (BMI) is a measure of a person's body fat
based on his or her height and weight. It can be used to
determine if you are underweight, normal, overweight, or obese.
Calculate your Body Mass Index
Use the form that follows to calculate your BMI:
What do my results mean? Health authorities agree that:
People with a BMI of less than 18.5 are underweight.
A BMI of between 18.5 and 25 is ideal.

People with a BMI between 25 and 30 are considered
overweight.
People with a BMI over 30 are considered obese.
shape_up_exercises/text/calories.txtCalorie
CounterCategoryFoodServing sizeCaloriesBeefFrankfurter,
Beef1 each184Ground Beef4 oz264T-Bone Steak8
ounces402BreadBagel, plain1 bagel360Bread, sliced1 slice60 to
80English Muffin1135CerealCheerios1 cup110Corn Flakes1
cup100Oatmeal, quick1 cup cooked145CheeseAmerican1
ounce106Swiss1 ounce100Cheddar1 ounce114Cottage Cheese,
regular1/2 cup117FruitApple1
medium80Banana1105VegetablesCorn, fresh1 medium
ear88Carrot, raw1 medium25Celery1 large
stalk9MiscellaneousMilk, whole1 cup157Eggs170Peanut butter2
tablespoons188Pasta1/2 cup dry200Rice1 cup cooked204Canned
tuna, in water2 ounces70Baked potato1 medium130Note:
Contact us to get a detailed list of food calories.
shape_up_exercises/text/diet.txt
Why a healthy diet is important
Although exercise can help you lose body fat and tone muscles,
it's also important to have a healthy diet. In the short term, a
poor diet can contribute to stress, tiredness, and the capacity to
work. Over time, it may add to the risk of developing some
illnesses and health problems such as obesity, tooth decay, high
blood pressure, high cholesterol, heart disease, some cancers,
depression, osteoporosis, and type-2 diabetes. You've probably
heard the old saying, "you are what you eat." So, to be in shape,
you need to eat right.

What is a healthy diet?
A healthy diet is more than eating a salad for lunch or buying
fat-free yogurt. A healthy diet is a balanced diet that gives your
body the nutrients it needs to function properly. And that means
getting the majority of your daily calories from fresh fruits and
vegetables, whole grains, legumes, nuts, and lean proteins.
When should you start?
Right now! No matter how old you are, how you've eaten in the
past, whether you exercise daily or almost never, the benefits of
a healthy diet begin today... if you start today!
Where can you find healthy food?
Healthy food is available almost everywhere. You just have to
plan ahead. Almost all restaurants and grocery stores offer
healthy options nowadays. And, although it may be more
expensive than unhealthy food, the extra money you spend on
buying healthy food will be repaid many times over from a
healthy life.
shape_up_exercises/text/home.txt

Get ready to Shape Up!
How many times have you started a new workout routine or
diet? And how many times has it failed to give you the results
you want? Now, with the help of this site, you can learn about
the exercises and diet that work best for you. We offer
personalized programs as well as access to several health and
dieting tools. So don't wait! Get started looking and feeling
better today.
As fitness expert Amanda Russell said:
Fitness is about so much more than exercise. It’s a catalyst for
positive change, and it affects every aspect of your life.
What we offer
Build strong muscles
Tired of being tired? Strength training can help you manage or
lose weight and increase your metabolism to help you burn more
calories. It can also increase bone density and reduce the risk of
osteoporosis.
Get your heart rate up
Want to lose weight? Cardiovascular exercise burns calories and
improves overall health. It can reduce belly fat, promote brain
growth, prevent stress, and help you focus.

Relax
Stressed out? Stress can weaken the immune system and cause
high blood pressure, fatigue, depression, anxiety, and even heart
disease. Learn ways to manage and reduce stress.
Eat what's right for you
Are you really what you eat? Lose weight, gain weight, or just
feel great! Maintaining a healthy diet is probably the most
important thing you can do to promote overall health.
Additional resources
Physical activity and health
Stretching exercises
Strength training
Cardiovascular training
Yoga workout
(c) 2019 Shape Up!
shape_up_exercises/text/meditate.txt
What is Meditation?

Meditation is one path toward transforming the mind. Buddhist
meditation practices encourage and develop concentration,
clarity, and emotional positivity. When you begin a meditation
practice, you may learn the patterns and habits of your mind.
Meditation offers you a way to cultivate new and more positive
ways to approach the things you do throughout your day.
Meditation can have a transformative effect and can lead to
positive changes as well as a new understanding of life.
You are listening to Buddhist chanting
Listen to 10 positive precepts from a Buddhist monk
Learn meditation postures
Why Meditate?
Be happy: Meditation causes the pituitary gland in your brain to
secrete endorphins that help elevate mood and have a positive
effect on the whole body.
Reduce stress: Endorphins also reduce stress levels in the brain.
Focus: Through meditation you can learn self-discipline so your
mind can focus with increased efficiency.
Sleep better: Scientific studies have shown that those who

meditate enhance their slow wave sleep pattern which can help
fight insomnia.
Lower blood pressure: Research has also shown that meditation
can reduce blood pressure, both in the short term and later in
life.
Pain relief: The long term practise of meditation can lead to
physical changes in the brain that help alter the perception of
pain.
shape_up_exercises/text/prepare.txt
How to prepare to Shape Up!
Get a check up
If you have any health issues or take any medications, be sure to
consult with your healthcare provider before beginning a new
exercise or diet regimen.
Dress for Success
Workout clothes should be comfy. While exercising, you should
be thinking about what you're doing, not what you're wearing.
That includes good shoes, which are essential for running,
jogging, or walking, and socks that absorb shock and sweat.
Equipment?
You don't need to buy a lot of fancy equipment to get in shape.

But you might want to invest in a yoga mat, a large exercise
ball, or some weights, depending on your Shape Up! plan.
Resist Temptation
It's hard to eat right when everyone else is buying lunch at a
fast food restaurant. Invest in some good food containers and
bring your healthy lunch and snacks. Your body and your wallet
will thank you.
shape_up_exercises/text/strength_training.txt
Strength training
Strength training is a type of physical exercise that uses
resistance to induce muscular contraction. This builds the
strength, anaerobic endurance, and size of skeletal muscles.
Benefits
When properly performed, strength training can provide
significant functional benefits and improvement in overall
health and well-being. Some of the benefits are:
increased bone, muscle, tendon, and ligament strength and
toughness

improved joint function
reduced potential for injury
increased bone density
increased metabolism
improved cardiac function
Exercises and sports
Training commonly uses the technique of progressively
increasing the force output of the muscle through incremental
weight increases. It uses a variety of exercises and types of
equipment to target specific muscle groups.
Some sports where strength training is central are bodybuilding,
weightlifting, shotput, discus throw, and javelin throw. Many
other sports use strength training as part of their training
regimen. These include tennis, American football, wrestling,
track and field, rowing, lacrosse, basketball, hockey, wrestling,
and soccer.
shape_up_exercises/text/stress_relief.txt
Stress Relief
We all encounter stress at one time or another. So it's important
to be able to recognize stress and learn how to deal with it.

What is stress?
Stress is the feeling that people have when they are overloaded
and struggling to cope with demands. Anything that poses a real
or perceived challenge or threat to a person's well-being can
cause stress.
Stress can also be a motivator. It can be essential to survival.
The "fight-or-flight" mechanism helps us know
when and how to respond to danger. But when this mechanism
is triggered too easily, or when there are too many stressors at
one time, it can become harmful to a person's mental and
physical health.
How to manage your stress
To help manage stress, try the following:
Take a break from what you're doing
Exercise on a regular basis
Take time to smile and laugh

Get support from family and friends
Meditate
shape_up_exercises/text/stress_tips.txt
Stress relief tips
Here are five tips that can help you relieve stress on a daily
basis.
Take a break from what you're doing
Maybe it's hard to get away from a …
ITS 631 Paper #2 (Chapters 6 – 10 Bourgeois)
Niccole Hyatt, PhD Professor
100 Points Possible Open Textbook and
Resources
Individual Effort Only!
APA format is required. References should be listed
immediately after the question that is being answered. Each
question lists a minimum number of unique scholarly
references; the textbook is considered one unique reference (per
question) regardless of how many times it is used. All
references should be from the years 2010 to present day.
Review the rubric that will be used to evaluate this paper. All
work must be completed individually.
1. What does it mean for a company to have a competitive
advantage? Use at least three unique references. Length: 4-5

paragraphs.
2. What is the value in documenting a business process? Use at
least three unique references. Length: 4-5 paragraphs.
3. What are the advantages and disadvantages of centralizing
the IT function? Use at least three unique references. Length: 4-
5 paragraphs.
4. What is change management? Use at least three unique
references. Length: 4-5 paragraphs.
8 Shape Up! exercises for th Edition)
Shape Up! 6 Use 2- and 3-column layouts
ll enhance the formatting of the home page that you worked on
in
chapter 5 so it uses a 2-column layout. with new content
to the page.
Specifications for the 2-column layout
Float the aside in the main element to a sidebar that s displayed
to the left of the
section. The width of the sidebar should be 245px.
not displayed below the list.
Adjust the margins and padding for the sidebar and section as
necessary. (Note:
b
apply any additional margin or padding to it.)

lor of the
h3 headings in the section.
Specifications for the 3-column layout
To create the 3-column home page, you can copy the
index.html page you just
completed and rename it index_3_column.html. Then, you can
copy the main.css file
and rename it main_3_column.css
Modify the link element for the style sheet in the 3-column
home page so it refers to
the new style sheet.
Move the existing sidebar before the section in the HTML, and
assign an id to this
sidebar. Then, modify the CSS so it refers to the sidebar by this
id.
Add another sidebar after the section, and add the content
shown above to this
sidebar. Be sure to
assign an id to this sidebar so you can use it to refer to the
sidebar in the CSS. Then,
format the sidebar as shown above.
Increase the width of the page to 1200px. Then, set the widths
and spacing for the
section and two sidebars and the floating for the new sidebar so
the page appears as

shown above.
Shape Up! 4 Format the home page
style sheet that you can use to format the Shape
Up!
look similar to this:
Specifications
Create the external style sheet for the home page from the
main.css file in the
styles folder. This file is currently blank.
Set the default font for the document to a sans-serif font.
Adjust the font sizes for all of the headings so they look as
shown above.
Format the links in the section
been visited. If a link has the focus or the mouse is hovering
over it, though, it should
be displayed in steelblue.
though, it should be displayed in maroon.

In the header, float the image to the left and indent both
headings. In addition, change
the color of the first heading to steelblue, italicize it, and add a
steelblue shadow.
Format the list to increase the space between the list items.
Reduce the font size for the footer and center it.
Link the main style sheet that you just created as well as the
normalize style sheet
Shape Up! 3 Create the home page
page should look like this:
Specifications
Create the home page from the index.html file in the root folder
for the
website. This file includes just the basic HTML elements.
Add the HTML5 semantics to structure the page so it includes a
header, the main
content with a section and a sidebar, and a footer.

Add an image and two l , named
shape_up_logo.png, in the images folder.
as for the other areas of the page in the home.txt file in the text
folder.
Add three levels of headings and the required text for the
section content, which
should include everything in the main element except for the
additional resources.
The level-3 headings should contain links to other pages named
index.html that can
be found in the strength, cardio, stress, and diet folders.
Code the quote in the second paragraph of text as a block
quote.
Add a heading for the additional resources, and code the
additional resources as an
unordered list with links to external pages that you locate.
Add the required text to the footer, using a character entity for
the copyright symbol.
Add the link element for the favicon to the head element of the
HTML document.

Shape Up! 5 Enhance the home page formatting
In this exercis
to the Shape Up!
page should look similar to this:
Specifications
900px wide, has a steelblue border with a black
shadow, and is centered in the browser window.
Add a steelblue border below the header, add a steelblue
background to the footer,
and change the color of the footer text to white.
Add a gradient to the header. The gradient should range from
white at the top to
lightsteelblue at the bottom.
Adjust the margins and padding for the elements on the page so
it looks as shown
above.

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