VCF · Curso

🔐

Acceso al curso

Valoración y Entrenamiento de la
Condición Física · Telmo Silva Alonso

Autor: PhD Telmo Silva Alonso, profesor y preparador físico

Valoración y Entrenamiento de la Condición Física

Curso sobre preparación física y ejercicio físico fundamentado en el conocimiento científico y experiencia. Contenido y actividades recomendadas para materias de ciclos formativos superiores de enseñanza socio-deportiva y acondicionamiento físico, materias para la formación de técnicos deportivos y materias universitarias de grado en ciencias de la actividad física y el deporte.

Temas

243

Referencias

105

Apartados

140

Tests

Cortas

Temas del curso

0 de 11 completados

📍 Página principal

👋 Hola, soy el asistente de este curso de preparación física. Puedo ayudarte a comprender los contenidos de los módulos, resolver dudas sobre conceptos, metodologías o referencias científicas del curso.

¿En qué módulo estás trabajando?

⚠️ Este asistente responde exclusivamente sobre el contenido del curso.

<!DOCTYPE html>
<html lang="es">
<head>
    <meta charset="UTF-8">
    <meta name="viewport" content="width=device-width, initial-scale=1.0">
    <title>Strength Coach - Programador de Rutinas</title>
    <script src="https://cdn.tailwindcss.com"></script>
    <link href="https://cdnjs.cloudflare.com/ajax/libs/font-awesome/6.0.0/css/all.min.css" rel="stylesheet">
    
    
    <script src="https://cdnjs.cloudflare.com/ajax/libs/html2pdf.js/0.10.1/html2pdf.bundle.min.js"></script>
    
    <style>
        .gradient-bg { background: linear-gradient(135deg, #0f172a 0%, #1e293b 100%); }
        .card {
            background: rgba(255, 255, 255, 0.03);
            backdrop-filter: blur(12px);
            border: 1px solid rgba(255, 255, 255, 0.1);
        }
        .loading-spinner {
            border: 4px solid rgba(20, 184, 166, 0.1);
            border-left-color: #14b8a6;
            border-radius: 50%;
            width: 40px; height: 40px;
            animation: spin 1s linear infinite;
        }
        @keyframes spin { to { transform: rotate(360deg); } }
        
        .custom-scrollbar::-webkit-scrollbar { width: 4px; }
        .custom-scrollbar::-webkit-scrollbar-track { background: rgba(255,255,255,0.05); }
        .custom-scrollbar::-webkit-scrollbar-thumb { background: #14b8a6; border-radius: 10px; }

input[type="date"]::-webkit-calendar-picker-indicator {
            filter: invert(1);
            cursor: pointer;
        }

/* --- MODO EXPORTACIÓN PDF (CONTRASTE MÁXIMO Y MAQUETACIÓN) --- */
        #pdf-content.pdf-export-mode {
            background: #ffffff !important;
            color: #000000 !important;
            padding: 20px !important;
            width: 100% !important;
        }
        
        #pdf-content.pdf-export-mode .exercise-card {
            page-break-inside: avoid !important;
            background: #ffffff !important;
            border: 1px solid #000000 !important;
            color: #000000 !important;
            box-shadow: none !important;
            margin-bottom: 15px !important;
        }

#pdf-content.pdf-export-mode * {
            color: #000000 !important;
            text-shadow: none !important;
        }

#pdf-content.pdf-export-mode .text-teal-400,
        #pdf-content.pdf-export-mode .text-teal-500,
        #pdf-content.pdf-export-mode .text-red-400,
        #pdf-content.pdf-export-mode .text-blue-300 { 
            color: #000000 !important;
            font-weight: 800 !important;
        }

#pdf-content.pdf-export-mode .bg-gray-800,
        #pdf-content.pdf-export-mode .bg-teal-500\/10,
        #pdf-content.pdf-export-mode .bg-blue-500\/10,
        #pdf-content.pdf-export-mode .bg-red-500\/20,
        #pdf-content.pdf-export-mode .bg-teal-500\/5 { 
            background: #f1f5f9 !important; 
            border: 1px solid #000000 !important;
        }

/* Estilo específico para el botón de video en el PDF */
        #pdf-content.pdf-export-mode .video-link-container {
            border: 1px solid #000000 !important;
            background: #ffffff !important;
            border-radius: 8px !important;
            padding: 8px !important;
        }

#pdf-content.pdf-export-mode input { 
            border: none !important; 
            background: transparent !important; 
            color: #000000 !important; 
            font-weight: bold !important;
            text-decoration: underline !important;
            width: auto !important;
        }

#pdf-content.pdf-export-mode .no-print {
            display: none !important;
        }

#toast {
            position: fixed; bottom: 20px; right: 20px; padding: 12px 24px;
            border-radius: 8px; background: #14b8a6; color: white;
            font-weight: bold; transform: translateY(150px);
            transition: transform 0.3s ease; z-index: 9999;
            box-shadow: 0 4px 15px rgba(0,0,0,0.5);
        }
        #toast.show { transform: translateY(0); }
        #toast.error { background: #ef4444; }
    </style>
</head>
<body class="gradient-bg text-gray-100 min-h-screen font-sans">

<div id="toast">Notificación</div>

<div class="container mx-auto px-4 py-8 max-w-7xl">
        <header class="text-center mb-10 no-print">
            <h1 class="text-4xl md:text-5xl font-bold text-teal-400 mb-2 text-balance">
                <i class="fas fa-dumbbell mr-3"></i>Strength Coach
            </h1>
            <p class="text-gray-300 font-medium tracking-tight text-balance">
                Programas de entrenamiento de fuerza para la salud, el deporte y profesiones especiales
            </p>
        </header>

<div class="grid grid-cols-1 lg:grid-cols-12 gap-8">
            
            <aside class="lg:col-span-4 space-y-6 no-print">
                
                <div class="card p-6 rounded-2xl shadow-2xl border-white/5 border">
                    <h2 class="text-xl font-bold mb-6 border-b border-teal-500/50 pb-2 flex items-center">
                        <i class="fas fa-user-cog mr-2 text-teal-500"></i>Configuración de Sesión
                    </h2>
                    
                    <div class="space-y-4 text-sm">
                        
                        <div class="space-y-3 pb-4 border-b border-white/5">
                            <label class="block text-[10px] text-gray-400 uppercase font-bold">Atleta y Salud</label>
                            <input type="text" id="userName" placeholder="Nombre completo" class="w-full bg-gray-900 border border-gray-700 rounded-lg p-2 text-white outline-none focus:ring-1 focus:ring-teal-500">
                            
                            <div class="grid grid-cols-2 gap-3">
                                <div>
                                    <label class="block text-[10px] text-teal-500 uppercase font-bold mb-1">Fecha</label>
                                    <input type="date" id="sessionDate" class="w-full bg-gray-900 border border-gray-700 rounded-lg p-2 text-white outline-none focus:ring-1 focus:ring-teal-500">
                                </div>
                                <div>
                                    <label class="block text-[10px] text-gray-400 uppercase font-bold mb-1">Edad</label>
                                    <input type="number" id="age" value="30" class="w-full bg-gray-900 border border-gray-700 rounded-lg p-2 text-white text-center">
                                </div>
                            </div>
                            <textarea id="pathologyHistory" placeholder="Historial de patologías y lesiones..." class="w-full bg-gray-900 border border-red-900/30 rounded-lg p-2 text-[10px] text-white outline-none h-16 focus:ring-1 focus:ring-red-500 resize-none"></textarea>
                        </div>

<div class="space-y-3 pb-4 border-b border-white/5">
                            <div class="grid grid-cols-2 gap-3">
                                <div>
                                    <label class="block text-[10px] text-gray-400 uppercase font-bold mb-1">Objetivo Gral.</label>
                                    <select id="genGoal" class="w-full bg-gray-900 border border-gray-700 rounded-lg p-2 text-white outline-none">
                                        <option value="Salud">Salud</option>
                                        <option value="Deporte">Deporte</option>
                                        <option value="Profesión Especial">Profesión Especial</option>
                                    </select>
                                </div>
                                <div>
                                    <label class="block text-[10px] text-gray-400 uppercase font-bold mb-1">Objetivo Espec.</label>
                                    <select id="specGoal" class="w-full bg-gray-900 border border-gray-700 rounded-lg p-2 text-white outline-none">
                                        <option value="Fuerza-resistencia">Fuerza-resistencia</option>
                                        <option value="Fuerza-máxima">Fuerza-máxima</option>
                                        <option value="Fuerza-velocidad">Fuerza-velocidad</option>
                                    </select>
                                </div>
                            </div>
                        </div>

<div class="space-y-3 pb-4 border-b border-white/5">
                            <div class="grid grid-cols-2 gap-3">
                                <div>
                                    <label class="block text-[10px] text-teal-400 uppercase font-bold mb-1">Reps a conseguir</label>
                                    <input type="number" id="targetReps" value="12" class="w-full bg-gray-900 border border-teal-900 rounded-lg p-2 text-white text-center">
                                </div>
                                <div>
                                    <label class="block text-[10px] text-teal-400 uppercase font-bold mb-1">Sesiones / sem</label>
                                    <input type="number" id="sessionsPerWeek" value="2" class="w-full bg-gray-900 border border-teal-900 rounded-lg p-2 text-white text-center">
                                </div>
                            </div>
                            <div>
                                <label class="block text-[10px] text-gray-400 uppercase font-bold mb-1">Criterio de Ejecución</label>
                                <select id="execCriteria" class="w-full bg-gray-900 border border-gray-700 rounded-lg p-2 text-white outline-none">
                                    <option value="Repeticiones máximas para RM seleccionado">Repeticiones máximas para RM seleccionado</option>
                                    <option value="Velocidad máxima en cada repetición">Velocidad máxima en cada repetición</option>
                                    <option value="Alcanzar repeticiones marcadas">Alcanzar repeticiones marcadas</option>
                                </select>
                            </div>
                        </div>

<div class="space-y-3 pb-4 border-b border-white/5">
                            <textarea id="compActivity" placeholder="Actividad complementaria (Running, Natación...)" class="w-full bg-gray-900 border border-gray-700 rounded-lg p-2 text-[10px] text-white outline-none h-12 focus:ring-1 focus:ring-teal-500 resize-none"></textarea>
                            
                            <div class="grid grid-cols-2 gap-3">
                                <div>
                                    <label class="block text-[10px] text-gray-400 uppercase font-bold mb-1">Organización</label>
                                    <select id="org" class="w-full bg-gray-900 border border-gray-700 rounded-lg p-2 text-white outline-none">
                                        <option value="Superserie">Superserie</option>
                                        <option value="Circuito">Circuito</option>
                                        <option value="Clúster">Clúster</option>
                                    </select>
                                </div>
                                <div>
                                    <label class="block text-[10px] text-gray-400 uppercase font-bold mb-1">Nº Ejercicios</label>
                                    <input type="number" id="numEx" value="6" min="1" max="20" class="w-full bg-gray-900 border border-teal-900 rounded-lg p-2 text-white text-center">
                                </div>
                            </div>
                        </div>

<div id="clusterRestContainer" class="hidden border-t border-teal-500/20 pt-2 animate-pulse">
                            <label class="block mb-1 text-teal-400 font-bold text-[10px] uppercase">Pausa Intraserie (s)</label>
                            <input type="number" id="clusterRest" value="30" class="w-full bg-gray-900 border border-teal-500 rounded-lg p-2 text-white font-bold text-center">
                        </div>

<div class="grid grid-cols-1 gap-4">
                            <div class="space-y-1">
                                <label class="block text-[10px] text-teal-400 uppercase font-bold tracking-tighter">Ejercicios Obligatorios</label>
                                <select id="mandatoryEx" multiple class="w-full bg-gray-900 border border-gray-700 rounded-lg p-2 text-[10px] text-white outline-none h-24 custom-scrollbar">
                                </select>
                            </div>
                            <div class="space-y-1">
                                <label class="block text-[10px] text-red-400 uppercase font-bold tracking-tighter">Ejercicios Contraindicados</label>
                                <select id="contraindicatedEx" multiple class="w-full bg-gray-900 border border-red-900/30 rounded-lg p-2 text-[10px] text-white outline-none h-24 custom-scrollbar">
                                </select>
                            </div>
                        </div>

<button type="button" id="btnGenerate" class="w-full bg-teal-600 hover:bg-teal-500 text-white font-black py-4 rounded-xl transition-all shadow-lg uppercase tracking-wider">
                            Diseñar Programa
                        </button>
                    </div>
                </div>

<div class="card p-4 rounded-2xl shadow-2xl">
                    <div class="flex border-b border-white/10 mb-4">
                        <button id="tabBtnLib" class="flex-1 py-2 text-xs font-bold text-teal-400 border-b-2 border-teal-500">BIBLIOTECA</button>
                        <button id="tabBtnSessions" class="flex-1 py-2 text-xs font-bold text-gray-500 border-b-2 border-transparent">HISTORIAL</button>
                    </div>

<div id="paneLib" class="space-y-4">
                        <div class="flex justify-between items-center px-1">
                            <span class="text-[10px] text-gray-400 uppercase font-bold tracking-widest text-teal-400">Mis Ejercicios</span>
                            <div class="flex gap-3">
                                <button id="btnExportLib" title="Exportar"><i class="fas fa-file-export"></i></button>
                                <label class="text-teal-400 hover:text-teal-300 cursor-pointer" title="Importar"><i class="fas fa-file-import"></i><input type="file" id="inputImportLib" class="hidden" accept=".json"></label>
                            </div>
                        </div>
                        <div class="bg-white/5 p-3 rounded-xl space-y-2 border border-white/5">
                            <input type="hidden" id="editingId" value="">
                            <input type="text" id="libName" placeholder="Nombre del ejercicio" class="w-full bg-gray-900 border border-gray-700 rounded-lg p-2 text-[10px] text-white outline-none">
                            <div class="grid grid-cols-2 gap-2">
                                <select id="libSection" class="bg-gray-900 border border-gray-700 rounded-lg p-2 text-[10px] text-white">
                                    <option value="Tren Inferior">Tren Inferior</option>
                                    <option value="Tren Superior">Tren Superior</option>
                                    <option value="Core">Core</option>
                                </select>
                                <div id="muscleInputContainer">
                                  <select id="libMuscle_lower" multiple class="w-full bg-gray-900 border border-gray-700 rounded p-1 text-[9px] text-white h-16 custom-scrollbar" style="display:none">
                                    <option value="Glúteos">Glúteos</option>
                                    <option value="Isquiotibiales">Isquiotibiales</option>
                                    <option value="Cuádriceps">Cuádriceps</option>
                                    <option value="Tríceps sural">Tríceps sural</option>
                                  </select>
                                  <select id="libMuscle_upper" multiple class="w-full bg-gray-900 border border-gray-700 rounded p-1 text-[9px] text-white h-16 custom-scrollbar" style="display:none">
                                    <option value="Pectoral">Pectoral</option>
                                    <option value="Dorsal">Dorsal</option>
                                    <option value="Deltoides">Deltoides</option>
                                    <option value="Bíceps">Bíceps</option>
                                    <option value="Tríceps">Tríceps</option>
                                  </select>
                                  <select id="libMuscle_core" multiple class="w-full bg-gray-900 border border-gray-700 rounded p-1 text-[9px] text-white h-16 custom-scrollbar" style="display:none">
                                    <option value="Recto abdomen">Recto abdomen</option>
                                    <option value="Transverso">Transverso</option>
                                    <option value="Oblicuos">Oblicuos</option>
                                    <option value="Lumbares">Lumbares</option>
                                  </select>
                                </div>
                            </div>
                            <textarea id="libCriteria" placeholder="Instrucciones técnicas..." class="w-full bg-gray-900 border border-gray-700 rounded-lg p-2 text-[10px] text-white h-12 outline-none resize-none"></textarea>
                            <input type="text" id="libVideo" placeholder="Link Vídeo" class="w-full bg-gray-900 border border-gray-700 rounded-lg p-2 text-[10px] text-white outline-none">
                            <button id="libSubmitBtn" class="w-full bg-teal-600/30 hover:bg-teal-600/50 text-teal-400 font-bold py-2 rounded-lg text-[10px] border border-teal-500/30 uppercase text-center">Guardar</button>
                        </div>
                        <div id="libraryList" class="space-y-2 max-h-48 overflow-y-auto custom-scrollbar pr-1"></div>
                    </div>

<div id="paneSessions" class="hidden space-y-4">
                        <div class="flex justify-between items-center px-1">
                            <span class="text-[10px] text-gray-400 uppercase font-bold tracking-widest text-teal-400">Historial</span>
                            <div class="flex gap-3">
                                <button id="btnExportSessions" title="Exportar Historial"><i class="fas fa-file-export"></i></button>
                                <label class="text-teal-400 hover:text-teal-300 cursor-pointer"><i class="fas fa-file-import"></i><input type="file" id="inputImportSessions" class="hidden" accept=".json"></label>
                            </div>
                        </div>
                        <div id="savedSessionsList" class="space-y-2 max-h-80 overflow-y-auto custom-scrollbar pr-1"></div>
                    </div>
                </div>
            </aside>

<main class="lg:col-span-8">
                <div id="pdf-content">
                    <div id="resultsArea" class="space-y-6">
                        <div class="card p-20 rounded-3xl flex flex-col items-center justify-center text-center opacity-40 border-dashed border-2 border-white/10">
                            <i class="fas fa-clipboard-list text-6xl text-teal-400 mb-6"></i>
                            <h3 class="text-2xl font-bold">Programa de Entrenamiento</h3>
                            <p class="text-sm mt-2 text-gray-400 text-balance">Configura la sesión para generar la ficha profesional biomecánica.</p>
                        </div>
                    </div>
                </div>
            </main>
        </div>
    </div>

function initDB() { return Promise.resolve(); }

function saveToDB(storeName, data) {
            const arr = storeName === "library" ? exerciseLibrary : savedSessions;
            const idx = arr.findIndex(x => x.id === data.id);
            if (idx >= 0) arr[idx] = data; else arr.push(data);
            return Promise.resolve();
        }

function deleteFromDB(storeName, id) {
            if (storeName === "library") exerciseLibrary = exerciseLibrary.filter(x => x.id !== id);
            else savedSessions = savedSessions.filter(x => x.id !== id);
            return Promise.resolve();
        }

function getAllFromDB(storeName) {
            return Promise.resolve(storeName === "library" ? [...exerciseLibrary] : [...savedSessions]);
        }

async function loadAllData() {
            updateLibraryUI();
            updateSavedSessionsUI();
        }

function showToast(msg, type = "success") {
            const t = document.getElementById('toast');
            if(!t) return;
            t.innerText = msg;
            t.className = 'show ' + type;
            setTimeout(() => t.classList.remove('show'), 4000);
        }

const getVal = (id) => document.getElementById(id) ? document.getElementById(id).value : "";
        const setVal = (id, val) => { if(document.getElementById(id)) document.getElementById(id).value = val || ""; };

// --- ALGORITMO LOCAL ---
        function generateLocalWorkout() {
            if (exerciseLibrary.length === 0) { showToast("Carga ejercicios primero", "error"); return; }
            
            const numRequested = parseInt(getVal('numEx')) || 6;
            const mandatoryIds = Array.from(document.getElementById('mandatoryEx').selectedOptions).map(opt => opt.getAttribute('data-id'));
            const contraIds = Array.from(document.getElementById('contraindicatedEx').selectedOptions).map(opt => opt.getAttribute('data-id'));

const availablePool = exerciseLibrary.filter(e => !contraIds.includes(e.id));
            if (availablePool.length === 0) { showToast("Sin ejercicios tras el filtro", "error"); return; }

const lower = availablePool.filter(e => e.section === "Tren Inferior");
            const upper = availablePool.filter(e => e.section === "Tren Superior");
            const core = availablePool.filter(e => e.section === "Core");

const sortByComplexity = (arr) => arr.sort((a, b) => (b.muscle || "").split(',').length - (a.muscle || "").split(',').length);
            const sortedL = sortByComplexity([...lower]), sortedU = sortByComplexity([...upper]), sortedC = sortByComplexity([...core]);

let finalExercises = [];
            const mandatoryObjects = availablePool.filter(e => mandatoryIds.includes(e.id));
            
            for(let i = 0; i < numRequested; i++) {
                let targetPool, turn = i % 3;
                if (turn === 0) targetPool = sortedL;
                else if (turn === 1) targetPool = sortedU;
                else targetPool = sortedC;

let selection = mandatoryObjects.find(m => m.section === (turn === 0 ? "Tren Inferior" : turn === 1 ? "Tren Superior" : "Core") && !finalExercises.some(f => f.id === m.id));
                if (!selection) selection = targetPool.find(e => !finalExercises.some(f => f.id === e.id));

if (selection) {
                    finalExercises.push({
                        id: selection.id, nombre: selection.name, seccion: selection.section,
                        musculo: selection.muscle, instrucciones: selection.criteria, video_url: selection.video, peso: "" 
                    });
                }
            }

const config = {
                userName: getVal('userName'), date: getVal('sessionDate'), age: getVal('age'),
                genGoal: getVal('genGoal'), specGoal: getVal('specGoal'), sessionsPerWeek: getVal('sessionsPerWeek'),
                targetReps: getVal('targetReps'), execCriteria: getVal('execCriteria'), org: getVal('org'),
                clusterRest: getVal('clusterRest'), compActivity: getVal('compActivity'), pathologyHistory: getVal('pathologyHistory'),
                mandatoryIds, contraIds
            };

currentSessionData = { title: `Programa: ${config.specGoal}`, exercises: finalExercises };
            renderWorkout(currentSessionData, config);
            showToast("Programa generado");
        }

window.updateSessionWeight = (index, value) => {
            if (currentSessionData && currentSessionData.exercises[index]) {
                currentSessionData.exercises[index].peso = value;
            }
        };

function renderWorkout(data, config) {
            const resultsArea = document.getElementById('resultsArea');
            let html = `
                <div class="card p-8 rounded-3xl border-l-8 border-teal-500 shadow-2xl mb-8">
                    <div class="flex flex-col md:flex-row justify-between items-start gap-4 mb-6">
                        <div class="flex-1">
                            <h2 class="text-3xl font-black text-white mb-1 uppercase tracking-tight">${data.title}</h2>
                            <div class="grid grid-cols-2 md:grid-cols-3 gap-y-2 text-[10px] font-bold text-teal-400 uppercase mt-3">
                                <span>ATLETA: ${config.userName || 'Anónimo'}</span>
                                <span>FRECUENCIA: ${config.sessionsPerWeek} ses/sem</span>
                                <span>OBJETIVO: ${config.genGoal}</span>
                                <span>REPS: ${config.targetReps}</span>
                                <span>FECHA: ${config.date || '-'}</span>
                                <span>CRITERIO: ${config.execCriteria}</span>
                            </div>
                        </div>
                        <div class="flex gap-2 no-print">
                            <button id="saveSessBtn" class="bg-teal-600 p-2.5 rounded-xl text-xs font-black shadow-lg">GUARDAR</button>
                            <button onclick="window.downloadPDF()" class="bg-white/10 p-2.5 rounded-xl text-xs font-black text-white">PDF</button>
                        </div>
                    </div>
                    
                    ${config.pathologyHistory ? `<div class="pathology-box bg-red-500/20 p-4 rounded-xl border-2 border-red-500/30 text-[10px] text-red-400 font-bold uppercase mb-4 tracking-tighter"><i class="fas fa-exclamation-triangle mr-2"></i>ALERTA CLÍNICA: ${config.pathologyHistory}</div>` : ''}
                    ${config.compActivity ? `<div class="bg-blue-500/10 p-3 rounded-lg border border-blue-500/20 text-[10px] text-blue-300 font-bold uppercase mb-4 tracking-tighter">COMPLEMENTO: ${config.compActivity}</div>` : ''}

<div class="bg-teal-500/5 p-4 rounded-xl border border-teal-500/10 text-xs text-gray-300 italic leading-relaxed"><i class="fas fa-quote-left mr-2 opacity-40"></i>Criterio: ${config.execCriteria}</div>
                </div>
                <div class="space-y-4">
            `;
            (data.exercises || []).forEach((ex, i) => {
                const border = (ex.seccion || "").includes('Inferior') ? 'border-blue-500' : (ex.seccion || "").includes('Superior') ? 'border-purple-500' : 'border-green-500';
                html += `
                    <div class="card exercise-card p-6 rounded-2xl flex flex-col md:flex-row gap-6 border-l-4 ${border}">
                        <div class="flex-1">
                            <div class="flex items-center gap-2 mb-2">
                                <span class="text-[9px] font-bold text-teal-500 uppercase">${ex.seccion} - ${ex.musculo}</span>
                            </div>
                            <h3 class="text-xl font-bold mb-2 text-white">${i + 1}. ${ex.nombre}</h3>
                            <p class="text-xs text-gray-400 mb-4 italic leading-relaxed">"${ex.instrucciones}"</p>
                            <div class="flex items-center gap-8">
                                <div class="text-center"><span class="block text-[8px] text-gray-500 uppercase font-bold">Series</span><span class="text-lg font-black text-white">2</span></div>
                                <div class="text-center"><span class="block text-[8px] text-gray-500 uppercase font-bold">Reps</span><span class="text-lg font-black text-white">${config.targetReps}</span></div>
                                <div class="text-center">
                                    <span class="block text-[8px] text-teal-500 uppercase font-bold">Peso / Carga</span>
                                    <input type="text" class="w-20 bg-gray-900 border border-teal-900/40 rounded text-center text-sm font-black text-teal-400 focus:border-teal-500 outline-none p-1" placeholder="kg..." value="${ex.peso || ''}" oninput="window.updateSessionWeight(${i}, this.value)">
                                </div>
                                ${config.org === 'Clúster' ? `<div class="text-center"><span class="block text-[8px] text-teal-500 uppercase font-bold">Intra</span><span class="text-lg font-black text-teal-400">${config.clusterRest}s</span></div>` : ''}
                            </div>
                        </div>
                        <div class="md:w-40 flex justify-center items-center">
                            <a href="${ex.video_url || '#'}" target="_blank" class="video-link-container w-full p-4 bg-teal-500/10 rounded-2xl border border-teal-500/30 text-center hover:bg-teal-600 transition-all group">
                                <i class="fas fa-play text-lg mb-1 text-teal-400 group-hover:text-white transition-colors"></i><br>
                                <span class="text-[9px] font-black uppercase">Ver Vídeo</span>
                            </a>
                        </div>
                    </div>
                `;
            });
            html += `</div>`;
            resultsArea.innerHTML = html;
            
            document.getElementById('saveSessBtn').onclick = async () => {
                const sess = { id: 'sess_'+Date.now(), metadata: { name: config.userName, date: config.date, timestamp: Date.now() }, config, workout: currentSessionData };
                await saveToDB("sessions", sess);
                savedSessions.push(sess); updateSavedSessionsUI();
                showToast("Sesión guardada");
            };
        }

function updateLibraryUI() {
            const list = document.getElementById('libraryList');
            const mand = document.getElementById('mandatoryEx');
            const contra = document.getElementById('contraindicatedEx');
            if(!list || !mand || !contra) return;

if (exerciseLibrary.length === 0) { list.innerHTML = '<p class="text-center text-[10px] py-4">Vacía.</p>'; mand.innerHTML = ''; contra.innerHTML = ''; return; }
            
            list.innerHTML = exerciseLibrary.map(item => `
                <div class="library-item flex items-center justify-between p-2 bg-white/5 border border-white/5 rounded-lg text-[10px] group hover:bg-white/10 transition-colors">
                    <div class="flex-1 min-w-0"><div class="font-bold text-teal-400 truncate">${item.name}</div><div class="text-[8px] text-gray-500">${item.section}</div></div>
                    <div class="opacity-0 group-hover:opacity-100 flex gap-1">
                        <button onclick="editEx('${item.id}')" class="text-teal-400 p-1"><i class="fas fa-pencil-alt"></i></button>
                        <button onclick="deleteEx('${item.id}')" class="text-red-400 p-1"><i class="fas fa-trash"></i></button>
                    </div>
                </div>
            `).join('');

window.editEx = (id) => {
            const item = exerciseLibrary.find(i => i.id === id);
            if(item) {
                setVal('editingId', item.id); setVal('libName', item.name); setVal('libSection', item.section); 
                setVal('libCriteria', item.criteria); setVal('libVideo', item.video);
                updateMuscles(); document.getElementById('libSubmitBtn').innerText = "ACTUALIZAR";
            }
        };

window.deleteEx = async (id) => { await deleteFromDB("library", id); updateLibraryUI(); };
        window.deleteSess = async (id) => { await deleteFromDB("sessions", id); updateSavedSessionsUI(); };

window.loadSession = (id) => {
            const sess = savedSessions.find(s => s.id === id);
            if(sess) {
                setVal('userName', sess.metadata.name); setVal('sessionDate', sess.metadata.date);
                setVal('age', sess.config.age); setVal('numEx', sess.config.numEx); 
                setVal('org', sess.config.org); setVal('clusterRest', sess.config.clusterRest);
                setVal('genGoal', sess.config.genGoal); setVal('specGoal', sess.config.specGoal); 
                setVal('sessionsPerWeek', sess.config.sessionsPerWeek); setVal('targetReps', sess.config.targetReps);
                setVal('execCriteria', sess.config.execCriteria); setVal('compActivity', sess.config.compActivity || '');
                setVal('pathologyHistory', sess.config.pathologyHistory || '');
                currentSessionData = sess.workout; renderWorkout(sess.workout, sess.config);
            }
        };

function getActiveMuscleSelect() {
            const sec = getVal('libSection');
            if (sec === 'Tren Inferior') return document.getElementById('libMuscle_lower');
            if (sec === 'Tren Superior') return document.getElementById('libMuscle_upper');
            return document.getElementById('libMuscle_core');
        }