...Decide were to apply ACL and in which directions. There for I will place the access list on F0/0 of 2811 the nearest port of 182.64.0.0 R1>enable R1#configure terminal Enter configuration commands, one per line. End with CNTL/Z R1 (config) # access-list 101 deny ip host 182.64.0.0 182.62.0.0 0.0.0.0 R1 (config) # access-list 101 permit ip any any R1 (config) # interface fast Ethernet 0/0 R1 (config-if) # ip access-group 101 in R1 (config - if) # exit R1 (config) # Now I will block host to network R1 (config) # access-list 102 deny ip host 182.64.0.0 182.62.0.0 255.255.255.255 R1 (config) # access-list 102 permit ip any any R1 (config) # interface fast Ethernet 0/0 R1 (config-if) # ip access-group 102 in R1 (config - if) # exit R1 (config) # Block all telnet R1 (config) # access-list 104 deny ip host 182.64.0.0 182.62.0.0 0.0 0.0.0.0 eq23 R1 (config) # access-list 104 deny ip any any eq23 R1 (config) # access-list 104 permit ip any any R1 (config) # interface fast 0/0 R1 (config-if) # ip access-group 104 in R1 (config - if) # exit Block all ftp traffic R1 (config) # access-list 103 deny ip host 182.64.0.0 182.62.0.0 0.0 0.0.0.0 eq23 R1 (config) # access-list 103 deny ip any any eq23 R1 (config) # access-list 103 permit ip any any R1 (config) # interface Ethernet 0/0 R1 (config-if) # ip access-group 103 in R1 (config - if) # exit Reference Cisco. (n.d.). Configuring Commonly Used IP ACLs. Retrieved from http://www...
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...Benefits of Drinking Water Benefits of Drinking Water Most people know that drinking water is essential to human life. Without it, the human body will shut down and experience life-threatening health problems, or even death. However, many people tend to forget just how important water is to staying healthy and fit. The fact is, anyone who adopts a fitness regimen needs to understand just how important water is to a great workout and the role it plays in achieving optimal physical results. Working out will make you thirsty, but be sure you are drinking enough to compensate for your exercise? During one hour of intense exercise, the average person can lose a full quart of water just by sweating. To prevent dehydrating, it is a good idea to drink one glass of water for every twenty minutes of exercise. If you know you are prone to sweating a lot, you should be sure to drink even more. Drinking water during exercise is extremely important. However, it is just as important to drink water before and after a workout as well. If you are planning on a tough workout session, you should drink 3-4 glasses of water in the 3 hours before you start sweating. If your muscles are not hydrated when you begin working out, they will be more prone to cramping and injury. Dehydration is also linked to muscle soreness, so be sure your muscles are nice and hydrated before you start. After your workout, you will want to rehydrate your body with even more water. The optimal time for this...
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...KS, INC. Pink Power Marketing Plan Devry University Marketing BUSN319ON Professor: Robert Everton Kimberly Stevens April 5, 2012 Author Note: This marketing plan was prepared for Marketing BUSN3190N, taught by Professor Robert Everton. Table of Contents Page 1. Executive Summary……………………………………………………………………. 3 2. Background 3 3. Strategic Focus and Plan 3 Mission Statement 3 Goals 3 Competitive Advantage 4 4. Situation Analysis 4 SWOT Analysis 4 Competitor Analysis 5 Company Analysis 6 Customer Analysis 6 Industry Analysis 6 5. Market-Product Focus 6 Marketing and Product Objectives 7 Target Markets 7 Points of Difference 7 Positioning 8 6. Marketing Program 8 Product Strategy 8 Price Strategy 8 Promotion Strategy 9 Place Strategy……………………………………………………………………….. 11 7. Financial Projection…………………………..….…………………………………….. 12 8. Organization………………………..….……………………………..…………………..12 9. Bibliography………………………..….…………………………………………………13 1. Executive Summary 2. Background KS Inc, is a sports science company that will sell and distribute Pink Power, a pre-workout supplement for women exclusively through the internet website KSInc.com, Vitamin Shoppe, and GNC, giving customers 24-hour access to purchase from the website daily. Pink Power will become a juggernaut pre-workout and...
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...Associate Level Material Physical Fitness Worksheet Being physically fit is an important aspect of obtaining optimal health. Becoming knowledgeable about what it means to be physically fit may greatly increase your ability to improve your health and wellness. In this worksheet, you identify the five components of health related fitness. Completing this assignment is a step towards gaining the knowledge needed to better manage your physical fitness. Five Components of Health Related Fitness Table Complete the table below. The first row has been filled in for you as an example. |Components of Physical Fitness |Description |How to Incorporate in Your |Benefit(s) | | | |Life | | |Cardiorespiratory Fitness |Being able to exercise at a |Walk 2 miles at a brisk |Reduced the risk of heart | | |moderate to high intensity for a|pace every day. |disease, hypertension, and high | | |long period of time | |cholesterol. | |Muscular Strength |Being able to use maximum force |Create a workout Bench |Build muscular strength preform | | |through a wide range of motion |press, push...
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...Associate Level Material Physical Fitness Worksheet Being physically fit is an important aspect of obtaining optimal health. Becoming knowledgeable about what it means to be physically fit may greatly increase your ability to improve your health and wellness. In this worksheet, you identify the five components of health related fitness. Completing this assignment is a step towards gaining the knowledge needed to better manage your physical fitness. Five Components of Health Related Fitness Table Complete the table below. The first row has been filled in for you as an example. |Components of Physical Fitness |Description |How to Incorporate in Your |Benefit(s) | | | |Life | | |Cardiorespiratory Fitness |Being able to exercise at a |Walk 2 miles at a brisk |Reduced the risk of heart | | |moderate to high intensity for a|pace every day. |disease, hypertension, and high | | |long period of time | |cholesterol. | |Muscular Strength |The amount force one muscle or |Test my muscle strength to |This is a good way to develop | | |group of muscles can create |find out what...
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...RUNNING HEAD: Fitness 1 Fitness 2 Muscular strength and endurance are very essential parts to the body’s ability to move. Muscular strength is the amount of force a person can put out or the amount of weight they can lift. Muscular endurance is how many times you can move that weight without getting exhausted. Through muscle training it can increase muscle mass and the cross-sectional area which is also known as hypertrophy. Aerobic training is nonstop exercising such as running, swimming, as we as circuit training. These exercises are designed to improve the effectiveness of the cardiorespiratory system to deliver oxygen to working muscles. Aerobic training involves the larger muscle groups to combine with the cardiorespiratory system to supply an innovative volume of oxygen to the working muscles to recover performance. Anaerobic training is high intensity and short amount of time of exercise. There are frequent rushes over short distances at high force and are designed to increase the two energy pathways as the major supply of energy and is aimed to rise acceptance to lactic acid. The tests that I used were the push up test and the YMCA half sit up test. For the push up test I gave myself enough room and I had my wife set a timer. I got down on the ground my hands apart as far as my shoulder width, and I had my toes on the ground. My back, hips, and arms were straight. I then went down and came back up and I repeated this. I then did the YMCA...
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...Assignment 1 - Semester Plan (60 points total) NAME: Ethan Deane Date: [pic] General Instructions 1. All fitness testing protocols and charts can be found in the “Fitness Testing” file in the “Assignments” folder on the Blackboard website. Read each protocol carefully before completing the fitness testing. 2. Be sure to respond to all questions with thorough, detailed answers. 3. Type all responses. 4. Staple all of the materials listed in the table in the specified order. [pic] Assignment 1 CHECKLIST [pic] | |Requirement |Pts | |1 |Personal Fitness Data Sheet |/2 | | |*Include scores and ratings for “beginning of semester” only | | |2 |Cardiorespiratory Fitness Lab |/7 | | |Perform one of the following tests: | | | |1. PACER | | | |2. 12-Minute Run ...
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...Anabolic steroids are man-made compounds, related to testosterone, used to promote muscle growth and performance. They have a notorious history and are currently prevalent in weightlifting and sporting communities. The smallest subset within that community are adolescents. Anabolic steroid usage as an adolescent is the most harmful time a person can use steroids because they are illegal and dangerous without a doctor’s prescription and monitoring, prematurely stunt physical growth, and the side effects can be temporary, permanent or, in rare cases, deadly. The origin of anabolic steroids can be traced back to the early 1930’s when scientist were able to synthesize testosterone in order treat men unable to develop and grow normally or function sexually due to their own low testosterone level. During WWII this same formula gave malnourished soldiers the ability to gain weight and assisted with overall performance and endurance. (Anabolic, 2013). The anabolic-androgenic steroids are all synthetic derivatives of testosterone, the natural male hormone produced primarily by the testes. Women also naturally produce testosterone in lower amounts than men (Yesalis, 1995). Anabolic steroids work by binding to androgen receptors at a cellular level, stimulating RNA, and resulting in an increased production of proteins. Many variations of anabolic steroids exist today and modern slang refers to them as Arnolds, gym candy, pumpers, roids, stackers, weight trainers, and juice. All variations...
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... Aim low if you want to build those extraordinary six pack abs. They can be your most-envied body part, if you give those lower abdominal muscles the attention they deserve. Typically, when we develop a routine for working the midsection, we tend to use exercises that engage the total development of the abdominals. This approach is fine when all you are looking to do is build strength and mass. To develop and define the lower abdominals, we need to target those muscles that will help build your six pack. As you will discover, there are many different exercises for the lower abs. Sometimes, the more unusual routines can give you the best results. Kick Boxing is a great stress-reliever and a highly-effective workout that can target the lower abs. Every time you kick the heavy bag, the strands of lower abdominal muscle are triggered, which is what you need to strengthen and mold them into perfect shape. Additionally, Kick Boxing is an awesome cardio workout. In order to show all of your hard work, you will need to reduce your overall body fat. So, why not kill two birds with one stone? Find a boxing bag and try 100 repetitions with each leg. When performed correctly you will definitely feel it shredding your lower abs. After you have become more familiar working with a boxing bag, you should develop your round house kicks. You may need to get some initial coaching on this for proper form. Round house kicks are safer on the foot and far more effective for your lower abs. Another...
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...Clearly, people are not equal even if it is about gaining muscles. Genetics play a critical role in limiting one’s muscles growing (5). Some bodybuilders do all the required matters in order to have the best body shape, they work out with high intensity, eat a proper diet, and rest enough. However, they still not having the result they dreamed about because of their genetic limitations. As a result, bodybuilding competitors tend to cheat and abuse anabolic steroids so they can go beyond their limitations and have incredible results just because the...
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...The use of Performance Enhancing Drugs or PED’s in sports today has become an ongoing battle. From the media to athletes, to the doctor who prescribe the drugs to now involving the Federal Government, the issue of whether or not it is cheating has played a major roll in today’s sports. Baseball players, Football players, Swimmers, Track and Field runners, Olympians, Professional Weight Lifters, Cyclists, and the list goes on and on have all been in some way or another connected to steroids. Once thought to be a problem strictly associated with body builders, fitness "buffs," and professional athletes, the abuse of steroids is prevalent in today’s society. Athletes of all ages are starting to turn toward the use of these drugs in hopes to improve their performance and give athletes that edge to win as well as improving their appearance. This is not only wrong but it is cheating, and these drugs can cause serious health problems in athletes later on down the line. Performance Enhancing drugs have been around for hundreds of years. Anabolic-androgenic steroids or AAS were 1st discovered in the early 1930s as a therapeutic drug to treat growth hormone replacement in deficient children, menopausal symptoms, impotence, and the retardation of the effects of aging by stimulating the rate of synthesis of protein molecules (The use of performance enhancing drugs in sports p.1) and are now used widely in medicine to stimulate bone growth, pueberty, appetite, and muscle growth...
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...Having a presence on the internet as a YouTube video creator and as a rising natural bodybuilder, I am actively viewed and stereotyped by thousands of people on a daily basis. Many people are convinced that I took steroids or diuretics to get to the (far from amazing in my opinion) muscularity and conditioning that I displayed in many pictures I took in 2011. I am stereotyped as being obsessed about everything under the umbrella of bodybuilding, from food to training. I’ve learned that all of these stereotypes that I deal with online and offline help shape my identity, but fortunately in positive ways. “Roids!” That’s one of the most frequent words a successful bodybuilder hears. Why in the world would I want to be associated with taking steroids or any performance or cosmetic enhancing drugs? There’s something special about being a pure, 100% natural bodybuilder that differentiates it from being one of the big guys you’ve seen before in magazines. Not that I have anything against steroid users, but in terms of natural bodybuilding, there really is no deception; what you see is what you get. Being a lifetime natural bodybuilder, whenever I see the comment “Roids!” pop up on a video of mine or hear from a friend that so and so accused me of taking steroids, deep down I feel proud inside. To me, steroid accusations are...
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...Amino Acids and How They Relate to Athletics SCI/241~Nutrition July 8, 2010 Amino acids serve in many different ways in an athlete body. Typically amino acids were prescribed many years ago known as a “branched-chain amino acids (BCAA)” (Weider, 2003), characterized as supplement for body building. Muscles are generally made up of amino acids, athletes are encouraged to supplement with the loss. Another characteristic of BCAA is to generate energy. Amino acids taken before a workout will strengthen the athlete muscles. The intake of protein is encouraged before a workout also. Boost in the brain of an athlete mental capacity is consumed with the amino acids before a work out. However, an athlete must mentally stable their mind to do a tedious workout. Your immune system must functions at a healthy status at all times, in order to be an athlete. This is why amino acids help promote the building of a strong immune system. Sometimes the lack of a nutrient in the body can have an effect on the brain. Taking precautions is recommended to insure that supplemental intake of BCAA may not cause any problems to the brain; one should consult a physician before taking BCAA. Source: Rowley, Brian. “The ABCs if BCAAs: what every bodybuilder must know about these three powerful aminos. (Nutrition).” Joe Weider’s Muscle & Fitness June 2003:166+. General OneFile . Web. 8 July 2010....
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...best condition as you could be. And there is more than one way to achieve physical fitness. The first and most obvious way would be to eat a balanced diet. And “diet” does not mean surviving on one meal per day. A balanced diet would follow the Food Pyramid where the most you should eat are carbohydrates like rice and bread found at the bottom of the pyramid and the least are salts and fatty foods at the top of the pyramid. You should plan what you eat every week, and make sure you eat in moderation. Just because it says an apple a day is good for you doesn’t mean you should eat pounds of it every single day. The second way would be to exercise. Take note that exercise does not mean the same thing as bodybuilding—exercise is toning your muscles while bodybuilding is increasing the size of the muscles. There are a few fundamentals of exercise that will help you achieve it easily in the best way: frequency, intensity, and duration. Frequency pertains to how often you exercise—everyday, once a week, on weekends… Intensity refers to how hard your exercise is—don’t tire yourself out; if your muscles start hurting in a way they’re not...
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...Business Plan Loan Proposal A-List Fitness, Inc. Milwaukee Adventure Boot Camp Indoor Facility Catherine Andersen 3961 North Stowell Ave. Shorewood, WI 53211 414-416-5873 Executive Summary Milwaukee Adventure Boot Camp (MABC) indoor facility is an exciting new concept in the fitness industry in general and in Milwaukee specifically, one where adults don’t need to struggle to fit exercising into their daily routines and where they can get personalized instruction, effective exercise routines AND nutrition support – all of which support a healthy lifestyle and are promoted by the fitness industry. Adults in the Milwaukee area will no longer need to waste time with the trial and error of trying to figure out an efficient exercise regimen and nutrition plan that works for them in their busy lives as well as one that supports their goals AND works for their families. Milwaukee Adventure Boot Camp incorporates these concepts in a seamlessly integrated way. At the Milwaukee Adventure Boot Camp indoor facility, we will offer non-traditional...
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