Cisco CCNP / BSCI Exam Tutorial: OSPF Router Types

When you're preparing to pass the BSCI exam on the way to the coveted Cisco CCNP certification, you can be quickly overwhelmed by the sheer amount of BGP and OSPF knowledge you must demonstrate a mastery of. One set of details that some BSCI and CCNP candidates underestimate are the differences between the OSPF router types. The OSPF router types seem straightforward enough, but what you must keep in mind is that a router can fill more than one of these roles!

An OSPF Internal router has one rule - it must have all its interfaces in a single area. It does not mean that area has to be area 0.

An OSPF Backbone router is a router with at least a single area in the OSPF backbone area, area 0. A router can be both an Internal and Backbone router if all its interfaces are in area 0.

An area Border router has at least one interface in area 0 and another interface in a non-backbone area. ABRs are also one of two router types that can perform OSPF route summarization. (To advertise a summary route from one OSPF area to another, use the area range command on the ABR.)

Finally, an ASBR is an OSPF router that is performing route redistribution by injecting routes from another source into the OSPF domain. This is the other OSPF router type that can perform route summarization; to summarize routes being redistributed into OSPF, use the summary-address command on the ASBR.

There are several commands you can use to determine the router types in a given OSPF area. The command "show ip ospf" will display quite a bit of information regarding the local router, and this includes whether that router is acting as an ABR or ASBR. To see the routes to the ABRs and ASBRs from the local router, run "show ip ospf border-routers".

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The Easy Way To List-Building With Giveaway Events

list-building with giveaway events is becoming a popular way for product owners to build their subscriber base.

What is a giveaway, or a giveaway event?

A giveaway event benefits everyone involved because product owners get exposure, and people get free stuff... You have to be invited to a giveaway event somehow and you have 2 choices: you can be a JV partner recommending other product owners to come to the event, or you can be somebody who opts in in to get some free stuff.

Is there a hazard here? Sure...

You can send your subscribers to get free stuff, but once you do, your subscribers are on somebody else's list and getting their emails as well as yours. You worked hard to get a loyal subscriber base and now that you've peddled them off onto another list, perhaps they feel a broken connection.

This is all speculation. Here's another theory, the more people that get free stuff, the less willing they're going to be to pull out their credit cards and buy something from anyone.

What if you're a product owner and you decide to participate to get free subscribers?

Well, there's 2 ways this works. Most giveaway events are concocted for the sheer purpose of list-building. It's like a massive adswap with hundreds of product owners exchanging freebies.

If you want to get the most out of list-building events like these giveaways,you have to send a lot of signups to the site. If you send the most people to signup for the giveaway event, you get to be on the front page of the giveaway event website, or on the top ten list.

This means you will get more subscribers than anyone else when the giveaway event launches. It also means you sent more subscribers to opt in to the event.

I know some people that do their list building this way and developed a 10,000 person subscriber base doing just giveaway events. So giveaway events do work for some people, although the quality of those subscribers obtained are suspect.

After all they're freebie-seekers, and they don't make the best buyers. Whereas one buyer of a 300 dollar product may be a more valued subscriber than the freebie seeker who may never buy anything from you because they're always broke.

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Warm-up for Soccer Training and GamesTo improve your soccer coaching skills, youve got to make sure your players give their bodies the chance to perform at their best. That means sensible warm-ups and cool-down, before and after a match or a soccer training session of any kind.

soccer is a demanding physical game. So providing encouragement and instruction and making sure your players do adequate physical preparation is one of the most important responsibilities in soccer coaching.

The warm up is a process to increase awareness, improve co-ordination, improve elasticity and contractibility of muscles, and increase the efficiency of the respiratory and cardiovascular systems.

soccer training and blood flow to muscles

In a body at rest, the blood flow to the muscles is comparatively low, and the majority of the small blood vessels (capillaries) supplying them are closed. When soccer training or playing begins, the blood flow in the exercising muscles increases markedly, as the capillaries open.

At rest, 15-20% of the blood flow supplies muscles, while after 10-12 minutes of all-round exercise, the percentage of blood flow supplying the muscles rises to 70-75%. A muscle can only achieve maximum performance when all its blood vessels are functional.physical work increases the energy output and temperature of the muscle, this in turn leads to improved co-ordination with less likelihood of injury.

A warm-up therefore prepares the body by:

raising muscle temperature towards an optimum level for performance

enabling metabolic processes in cells to proceed at higher rates

and allowing nerve messages to travel faster

Why warm-up is important in soccer coaching

Reasons for conducting a thorough warm-up prior to soccer training and games include the following:

To increase blood flow to muscular tissue

To increase muscle temperature

To reduce muscle tightness

To elevate body temperature

To stimulate reflex activity related to balance and co-ordination

To achieve full joint mobility in the specific joints involved in the activity

To achieve full soft tissue extensibility muscles, tendons, ligaments

To enhance the functioning of the neuromuscular system

To prepare the cardiovascular and respiratory systems

To prepare the player psychologically for the coming activity

To familiarize themselves with the environmental conditions

Warm-ups should be intense enough to increase the body temperature, the effects of which will ultimately wear off depending upon its intensity and specificity. The procedure should begin with movements of the large muscle groups, as these are the main areas to which blood is redistributed. These include the following areas:

Back lower leg: gastrocnemius and soleus

Front lower leg: peroneals (shin)

Front thigh: quadriceps

Back thigh: hamstrings

Inner thigh: adductors

Back: erector spinae

Trunk: abdominal muscles

Shoulders and chest: deltoids and pectorials

Specialized soccer exercises

After the general warm-up players can begin more specialized exercises including mobilization of the joints and dynamic movements of muscles, particularly of the lower extremity. The final stage of a warm-up concentrates on technique, and/or practicing a specific movement.

Whether warm-ups are performed with or without a ball depends entirely upon the philosophy adopted by the coach. This part of the soccer training session does provide an opportunity to work on specific technical skills in conjunction with mobility work and may also provide a greater mental and neurological stimulus for the players. In soccer coaching generally a lack or improper use of a warm-up and a cool-down is a risk factor for lower extremity overuse muscular injuries, especially during running.

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