...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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...Coming To America Arnold Schwarzenegger an Austrian-American who has had a successful career in bodybuilding, acting, and a role as governor of the state of California. Arnold has many different professions other than the ones I have listed above. Arnold grew up in Austria and moved to america and became very successful. Arnold is still very successful today as the 38th governor of California and having a great acting career throughout the years. ARNOLD’S LIFE OF ADAPTING At the age of ten Arnold dreamed of moving to the U.S and he saw bodybuilding as a way for him to pursue his dream. Arnolds dream came true in September 1968 at the age of 21. Arnold knew very little english but he didn’t let that stop him from becoming successful. He trained at Gold’s Gym in Los Angeles under Joe Weider. “Weider loved Schwarzenegger's bravado, sense of humor, and the potential he saw in the young bodybuilder.”(Arnold Schwarzenegger Biography.com). Weider had the right idea because in all Arnold would win 5 Mr. Universe titles and 6 Mr. Olympia titles. This all happened just a little bit after he came to the U.S and help propel the sport on to the mainstream. Out of nowhere in the late 60’s or early 70’s the immigration law frim stated that Arnold was not a legal immigrant...
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...Is Bodybuilding a Sport? There are many sports that all everywhere in the world. People in now society, think that bodybuilding is not a sport. What is bodybuilding? Bodybuilding is a competitive sport that spans all age of group to that is from teen to master. The body is a person that can be a female and male. The build have to be perfect to proportions, symmetry, size and shape. The arms, chest, shoulders, back, legs and abs have to be build. The stereotypes and myths in most that is carry and in the Encyclopedia of Bodybuilding, it probably has more than any other. That why bodybuilding can be put in the sports group that media is putting out. Bodybuilding is a sport of participants that are statistically more athletic than most others sport. Where Trey Brewer can run a 4.62 40 yard dash and Hockey players, Football players, and Basketball players have to bench press different weigh to be pro but bodybuilder do not have to. The competitiveness comes from the physique of the body, instead of the performance though, it is look. Its extreme amounts of weight training, and very strict dieting as well as other sacrifices. People in the United States say that bodybuilding is not a sport. The question is what is sport? Sport is organized athletic activities that played with individually and in teams. Some sports can be played by females and male of all ages. Many people participate in sport as professional for personal enjoyment of the love of competition, or as...
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...Somanabolic Supplementation By: Kyle Leon Being a supplement sponsored athlete you might think I would be promoting supplements and making claims like all of the other supplement sponsored athletes get paid to do. Well, that’s not the case at all. I will cut through all the crap and tell it like it is. In fact, I only signed a contract with Blue Star Nutraceuticals with the mutual understanding that I will only talk about products that I have actually used with measurable results. If I take something and it does nothing, that’s exactly what I’ll say. I don’t want anyone to go through the frustrating cycle of wasting money on crap like I did. If the owner of Blue Star wasn’t the most straight up CEO in the industry with the quality of his products being the most important thing to him, I wouldn’t have signed because of how I feel about supplement companies. I’ll say this- It takes a hell of a confident, stand up guy to sign me to a contract knowing where I stand with my brutal honesty about the industry. Without further ado, here is my straight talking report for you. Enjoy, and make use of it. Supplements are used by millions of people every year in the hopes of losing fat, building muscle and improving overall health. For our purpose, we will be talking about supplements that are being marketed to guys looking to build lean muscle mass. Supplements are a multi-billion dollar industry that is highly unregulated in comparison to other industries....
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...Personal Background 5 normal sider. Schwarzenegger was born in Thal, Austria, a town bordering the Styrian capital, Graz, and christened Arnold Alois Schwarzenegger. His parents were the local police chief Gustav Schwarzenegger (1907-1972), and his wife, the former Aurelia Jadrny (1922-1998). Arnold had a good relationship with his mother and kept in touch with her until her death. As a boy, Schwarzenegger played many sports, but discovered his passion for bodybuilding when in his mid-teens his soccer coach took the team for weight training. He attended a gym in Graz. Schwarzenegger served in the Austrian army in 1965, to fulfill the one-year service requirement expected at the time of all 18 year old Austrian males. During this year he sneaked off the base to compete in his first bodybuilding competition, the junior division of Mr. Europe, where he won first place. He was punished for sneaking off, but the respect he gained from his superiors was obvious. He made his first plane trip in 1966, attending the Mr. Universe competition being held in London. He arrived in England knowing little English. He came on second place in the competition, but won the title the next year, becoming the youngest ever Mr. Universe (at age 20). Schwarzenegger moved to the United States in September of 1968, with little money or knowledge of the English language, and trained at Gold's Gym in Santa Monica under the patronage of Joe Weider. It is here where Schwarzenegger became good friends with...
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...Bodybuilding and Steroids: An Ongoing Controversy Throughout many generations as well as the present day, bodybuilding has been a much favored sport in the fitness industry. The question first begins with what a sport is determined to be. The definition seems to be: “a human activity capable of achieving a result requiring physical exertion and skill, which by nature, is competitive” (Kennedy 121). Conceivably, bodybuilding fits the definition; However, the primary problem that bodybuilders, the industry, and just the name, bodybuilding, in general face are the numerous controversial issues about the usage of anabolic drugs commonly referred to as steroids. The FDA has banned any and all steroids, causing them to be illegal; Yet, in the sport of bodybuilding, in order to manipulate one’s body, one must consume hormones that are beyond a days dosage of organic foods and minerals. The sport of bodybuilding, is without a doubt, one of the most respected sports due to its extreme discipline of the body and mind. Thus the controversy remains as this: why would the FDA continue to ban anabolic drugs from an industry that, for a portion of its influencers, need these hormones to continue to live up to the bodybuilding legacies? Why is the FDA banning these substances? Also, another controversy that is frequently brought up is: why cant fitness experts, such as master trainers and nutritionists, etc... come up with substitutes that correspond to the drugs, yet remain legal? As a...
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