@oriro/orirocli 0.1.9 → 0.1.11

package/skills/health/health-fitness/SKILL.md

@@ -1,111 +1,111 @@
----
-watermark: ORIRO
-disable-model-invocation: true
-name: health-fitness
-provider: ORIRO.ai
-copyright: Copyright (c) 2026 ORIRO.ai
-description: >
-  Exercise science and fitness — training principles, program design, strength
-  training, cardio, recovery, injury prevention, and evidence-based fitness
-  guidance. Activate for questions about working out, building muscle, losing
-  fat, improving fitness, exercise programs, or any physical training question.
-  Sources: ACSM guidelines, NSCA principles, CDC physical activity guidelines,
-  peer-reviewed sports science (publicly documented).
----
-
-# Exercise Science and Fitness
-
-## Physical activity guidelines (US DHHS / WHO)
-
-Adults (18-64): 150-300 min moderate OR 75-150 min vigorous aerobic/week PLUS 2+ days muscle-strengthening.
-Older adults (65+): Same plus balance training to prevent falls.
-More = more benefit, up to a point. Even 10 minutes matters.
-
-## The FITT principle (program design)
-
-**Frequency:** How often (days/week)
-**Intensity:** How hard (% max heart rate, RPE, % 1RM)
-**Time:** Duration per session
-**Type:** Modality (running, lifting, swimming, cycling)
-
-## Strength training fundamentals
-
-### Progressive overload — the non-negotiable principle
-
-Muscles adapt to stress. You must consistently increase stress to keep adapting.
-Methods: increase weight, increase reps, increase sets, decrease rest, increase range of motion.
-
-### Rep ranges and goals
-
-1-5 reps @ 85-100% 1RM: Maximal strength (neural adaptation, some hypertrophy)
-6-12 reps @ 67-85% 1RM: Hypertrophy (muscle size growth) — most efficient range
-12-20 reps @ 50-67% 1RM: Muscular endurance (some hypertrophy)
-All ranges build strength; all build some muscle. Pick based on goal.
-
-### Volume and frequency
-
-Weekly volume: 10-20 sets per muscle group per week for hypertrophy.
-Frequency: Each muscle 2-3× per week produces better results than once.
-Full body 3× per week > upper/lower split > bro split for most people.
-
-### Compound vs. isolation exercises
-
-Compound (multiple joints): squat, deadlift, bench press, row, overhead press — prioritize these.
-Isolation (single joint): curls, lateral raises, leg extensions — supplementary.
-
-### Progressive beginner program (5×5 style)
-
-- Squat: 5×5
-- Bench press: 5×5
-- Barbell row: 5×5
-  Alternate with:
-- Squat: 5×5
-- Overhead press: 5×5
-- Deadlift: 1×5
-  Add 2.5-5 kg per session. Simple. Works for 3-6 months.
-
-## Cardiovascular training
-
-### Heart rate zones
-
-Max heart rate estimate: 220 - age
-Zone 1 (50-60% MHR): Very easy, recovery
-Zone 2 (60-70% MHR): Easy, fat oxidation, aerobic base — most valuable for health
-Zone 3 (70-80% MHR): Moderate, cardio fitness
-Zone 4 (80-90% MHR): Hard, lactate threshold improvement
-Zone 5 (90-100% MHR): Maximum, very short duration
-
-**Zone 2 is underrated.** 80% of cardio should be Zone 2 (can hold conversation).
-Builds aerobic base, mitochondrial density, metabolic health.
-
-### HIIT (High-Intensity Interval Training)
-
-High intensity intervals + recovery periods.
-Time-efficient: 20-30 min sessions comparable in some adaptations to 60 min steady state.
-Example: 20 sec maximal effort / 40 sec rest × 8 rounds.
-Limit: 2-3× per week max — taxing on nervous system.
-
-## Recovery — the undervalued half of training
-
-**Sleep:** Muscle is built during sleep, not in the gym. 7-9 hours is non-negotiable for adaptation.
-**Protein timing:** Consume protein within 2 hours post-workout. 20-40g complete protein.
-**Deload weeks:** Every 4-6 weeks, reduce volume/intensity by ~40%. Allows full recovery.
-**Overtraining signs:** Persistent fatigue, declining performance, elevated resting HR, mood changes.
-
-## Protein for training
-
-Training + high protein = maximizes muscle retention during weight loss, maximizes gain during surplus.
-Target: 1.6-2.2g protein per kg bodyweight for active individuals.
-Spread across 3-5 meals. Minimum 20-25g per meal to maximize muscle protein synthesis.
-
-## Common mistakes
-
-**Not tracking progressive overload:** If you're not adding weight or reps over months, you're not progressing.
-**Too much variety:** Consistency > novelty. Stick to a program 3-4 months minimum.
-**Insufficient protein:** Most people eat half what's needed for muscle growth.
-**Insufficient sleep:** Training hard + sleeping 5 hours = spinning your wheels.
-**Skipping compound movements:** Program built around isolation exercises is inefficient.
-
-Sources: ACSM's Guidelines for Exercise Testing and Prescription (principles),
-NSCA Essentials of Strength Training (principles), CDC Physical Activity Guidelines,
-WHO Global recommendations on physical activity, Schoenfeld 2017 meta-analysis on hypertrophy
+---
+watermark: ORIRO
+disable-model-invocation: true
+name: health-fitness
+provider: ORIRO.ai
+copyright: Copyright (c) 2026 ORIRO.ai
+description: >
+  Exercise science and fitness — training principles, program design, strength
+  training, cardio, recovery, injury prevention, and evidence-based fitness
+  guidance. Activate for questions about working out, building muscle, losing
+  fat, improving fitness, exercise programs, or any physical training question.
+  Sources: ACSM guidelines, NSCA principles, CDC physical activity guidelines,
+  peer-reviewed sports science (publicly documented).
+---
+
+# Exercise Science and Fitness
+
+## Physical activity guidelines (US DHHS / WHO)
+
+Adults (18-64): 150-300 min moderate OR 75-150 min vigorous aerobic/week PLUS 2+ days muscle-strengthening.
+Older adults (65+): Same plus balance training to prevent falls.
+More = more benefit, up to a point. Even 10 minutes matters.
+
+## The FITT principle (program design)
+
+**Frequency:** How often (days/week)
+**Intensity:** How hard (% max heart rate, RPE, % 1RM)
+**Time:** Duration per session
+**Type:** Modality (running, lifting, swimming, cycling)
+
+## Strength training fundamentals
+
+### Progressive overload — the non-negotiable principle
+
+Muscles adapt to stress. You must consistently increase stress to keep adapting.
+Methods: increase weight, increase reps, increase sets, decrease rest, increase range of motion.
+
+### Rep ranges and goals
+
+1-5 reps @ 85-100% 1RM: Maximal strength (neural adaptation, some hypertrophy)
+6-12 reps @ 67-85% 1RM: Hypertrophy (muscle size growth) — most efficient range
+12-20 reps @ 50-67% 1RM: Muscular endurance (some hypertrophy)
+All ranges build strength; all build some muscle. Pick based on goal.
+
+### Volume and frequency
+
+Weekly volume: 10-20 sets per muscle group per week for hypertrophy.
+Frequency: Each muscle 2-3× per week produces better results than once.
+Full body 3× per week > upper/lower split > bro split for most people.
+
+### Compound vs. isolation exercises
+
+Compound (multiple joints): squat, deadlift, bench press, row, overhead press — prioritize these.
+Isolation (single joint): curls, lateral raises, leg extensions — supplementary.
+
+### Progressive beginner program (5×5 style)
+
+- Squat: 5×5
+- Bench press: 5×5
+- Barbell row: 5×5
+  Alternate with:
+- Squat: 5×5
+- Overhead press: 5×5
+- Deadlift: 1×5
+  Add 2.5-5 kg per session. Simple. Works for 3-6 months.
+
+## Cardiovascular training
+
+### Heart rate zones
+
+Max heart rate estimate: 220 - age
+Zone 1 (50-60% MHR): Very easy, recovery
+Zone 2 (60-70% MHR): Easy, fat oxidation, aerobic base — most valuable for health
+Zone 3 (70-80% MHR): Moderate, cardio fitness
+Zone 4 (80-90% MHR): Hard, lactate threshold improvement
+Zone 5 (90-100% MHR): Maximum, very short duration
+
+**Zone 2 is underrated.** 80% of cardio should be Zone 2 (can hold conversation).
+Builds aerobic base, mitochondrial density, metabolic health.
+
+### HIIT (High-Intensity Interval Training)
+
+High intensity intervals + recovery periods.
+Time-efficient: 20-30 min sessions comparable in some adaptations to 60 min steady state.
+Example: 20 sec maximal effort / 40 sec rest × 8 rounds.
+Limit: 2-3× per week max — taxing on nervous system.
+
+## Recovery — the undervalued half of training
+
+**Sleep:** Muscle is built during sleep, not in the gym. 7-9 hours is non-negotiable for adaptation.
+**Protein timing:** Consume protein within 2 hours post-workout. 20-40g complete protein.
+**Deload weeks:** Every 4-6 weeks, reduce volume/intensity by ~40%. Allows full recovery.
+**Overtraining signs:** Persistent fatigue, declining performance, elevated resting HR, mood changes.
+
+## Protein for training
+
+Training + high protein = maximizes muscle retention during weight loss, maximizes gain during surplus.
+Target: 1.6-2.2g protein per kg bodyweight for active individuals.
+Spread across 3-5 meals. Minimum 20-25g per meal to maximize muscle protein synthesis.
+
+## Common mistakes
+
+**Not tracking progressive overload:** If you're not adding weight or reps over months, you're not progressing.
+**Too much variety:** Consistency > novelty. Stick to a program 3-4 months minimum.
+**Insufficient protein:** Most people eat half what's needed for muscle growth.
+**Insufficient sleep:** Training hard + sleeping 5 hours = spinning your wheels.
+**Skipping compound movements:** Program built around isolation exercises is inefficient.
+
+Sources: ACSM's Guidelines for Exercise Testing and Prescription (principles),
+NSCA Essentials of Strength Training (principles), CDC Physical Activity Guidelines,
+WHO Global recommendations on physical activity, Schoenfeld 2017 meta-analysis on hypertrophy

package/skills/health/health-general/LICENSE

@@ -1,21 +1,21 @@
-MIT License
-
-Copyright (c) 2026 ORIRO.ai
-
-Permission is hereby granted, free of charge, to any person obtaining a copy
-of this software and associated documentation files (the "Software"), to deal
-in the Software without restriction, including without limitation the rights
-to use, copy, modify, merge, publish, distribute, sublicense, and/or sell
-copies of the Software, and to permit persons to whom the Software is
-furnished to do so, subject to the following conditions:
-
-The above copyright notice and this permission notice shall be included in all
-copies or substantial portions of the Software.
-
-THE SOFTWARE IS PROVIDED "AS IS", WITHOUT WARRANTY OF ANY KIND, EXPRESS OR
-IMPLIED, INCLUDING BUT NOT LIMITED TO THE WARRANTIES OF MERCHANTABILITY,
-FITNESS FOR A PARTICULAR PURPOSE AND NONINFRINGEMENT. IN NO EVENT SHALL THE
-AUTHORS OR COPYRIGHT HOLDERS BE LIABLE FOR ANY CLAIM, DAMAGES OR OTHER
-LIABILITY, WHETHER IN AN ACTION OF CONTRACT, TORT OR OTHERWISE, ARISING FROM,
-OUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR OTHER DEALINGS IN THE
-SOFTWARE.
+MIT License
+
+Copyright (c) 2026 ORIRO.ai
+
+Permission is hereby granted, free of charge, to any person obtaining a copy
+of this software and associated documentation files (the "Software"), to deal
+in the Software without restriction, including without limitation the rights
+to use, copy, modify, merge, publish, distribute, sublicense, and/or sell
+copies of the Software, and to permit persons to whom the Software is
+furnished to do so, subject to the following conditions:
+
+The above copyright notice and this permission notice shall be included in all
+copies or substantial portions of the Software.
+
+THE SOFTWARE IS PROVIDED "AS IS", WITHOUT WARRANTY OF ANY KIND, EXPRESS OR
+IMPLIED, INCLUDING BUT NOT LIMITED TO THE WARRANTIES OF MERCHANTABILITY,
+FITNESS FOR A PARTICULAR PURPOSE AND NONINFRINGEMENT. IN NO EVENT SHALL THE
+AUTHORS OR COPYRIGHT HOLDERS BE LIABLE FOR ANY CLAIM, DAMAGES OR OTHER
+LIABILITY, WHETHER IN AN ACTION OF CONTRACT, TORT OR OTHERWISE, ARISING FROM,
+OUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR OTHER DEALINGS IN THE
+SOFTWARE.