Aerobic Foundations Pack
Perceived effort, easy-run structure and a weekly log template. Plain-text file, under 5 KB.
Download this pack (text file)
Library · Edition 2026
Resources for careful readers.
A curated guide to public guidance, reading lists and planning tools that accompany Genesis coverage. Everything listed is informational and intended to support independent reading.
Browse the research desk
Downloadable guides
Reading packs and planning sheets
Each pack is a short document summarising a topic from the site. They are written for general readers, include references and carry the same cautions as the articles they draw from.
Strength Log Template
A worksheet for recording sets, repetitions, effort ratings and notes about joints. Plain-text file, under 5 KB.
Download this template (text file)
Sleep and Recovery Diary
A four-week diary for noting bedtime, wake time, energy and training load, designed to show patterns. Plain-text file, under 5 KB.
Download this diary (text file)Public guidance worth knowing
Genesis does not produce health policy. The organisations below publish widely used guidance, and readers are encouraged to consult the original documents.
| Source | Topic | Use |
|---|---|---|
| World Health Organization | Global guidelines on physical activity and sedentary behaviour | Weekly activity reference points for adults |
| Kementerian Kesehatan Republik Indonesia | National health information and activity recommendations | Local public health context |
| American College of Sports Medicine | Position stands on exercise prescription and resistance training | Detailed, referenced professional guidance |
| PubMed (U.S. National Library of Medicine) | Index of biomedical research abstracts | Locating original studies cited on this site |
Reading checklist
Questions to ask of any study
- Who took part, and how closely do they resemble the reader?
- How many participants were included, and for how long were they followed?
- Was the study a trial, an observational analysis or a review?
- Who funded the work, and are conflicts of interest declared?
- Do the authors discuss limitations plainly?
Planning sequence
Using the library
- Read the summary article on the topic of interest.
- Open the cited sources and read their abstracts.
- Check unfamiliar words in the glossary.
- Note personal questions for a clinician or qualified coach.
- Revisit the article after a few weeks to see whether notes still hold.
A resource list is only useful if it makes the reader a better questioner of sources, including this one. Genesis therefore links to originals wherever possible and states clearly when a summary is simplified.
Practical details
Are the packs free?
Yes. They are provided at no cost as part of the editorial service. Requests are answered by email, normally within five working days, and no payment details are ever requested.
How is the request handled?
The contact form collects a name, email address and message. Data is used only to reply, as described in the privacy policy.
Can I suggest a resource?
Suggestions are welcome through the contact page or by telephone on +62 813 5792 4680. Items are reviewed against the standards on the editorial policy before being added.
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