\documentclass[10pt,a4paper]{article}

% Packages
\usepackage{fancyhdr}           % For header and footer
\usepackage{multicol}           % Allows multicols in tables
\usepackage{tabularx}           % Intelligent column widths
\usepackage{tabulary}           % Used in header and footer
\usepackage{hhline}             % Border under tables
\usepackage{graphicx}           % For images
\usepackage{xcolor}             % For hex colours
%\usepackage[utf8x]{inputenc}    % For unicode character support
\usepackage[T1]{fontenc}        % Without this we get weird character replacements
\usepackage{colortbl}           % For coloured tables
\usepackage{setspace}           % For line height
\usepackage{lastpage}           % Needed for total page number
\usepackage{seqsplit}           % Splits long words.
%\usepackage{opensans}          % Can't make this work so far. Shame. Would be lovely.
\usepackage[normalem]{ulem}     % For underlining links
% Most of the following are not required for the majority
% of cheat sheets but are needed for some symbol support.
\usepackage{amsmath}            % Symbols
\usepackage{MnSymbol}           % Symbols
\usepackage{wasysym}            % Symbols
%\usepackage[english,german,french,spanish,italian]{babel}              % Languages

% Document Info
\author{mr.medcraig}
\pdfinfo{
  /Title (pe-102-fitness-exercises-lm2.pdf)
  /Creator (Cheatography)
  /Author (mr.medcraig)
  /Subject (PE 102 - Fitness Exercises (LM2) Cheat Sheet)
}

% Lengths and widths
\addtolength{\textwidth}{6cm}
\addtolength{\textheight}{-1cm}
\addtolength{\hoffset}{-3cm}
\addtolength{\voffset}{-2cm}
\setlength{\tabcolsep}{0.2cm} % Space between columns
\setlength{\headsep}{-12pt} % Reduce space between header and content
\setlength{\headheight}{85pt} % If less, LaTeX automatically increases it
\renewcommand{\footrulewidth}{0pt} % Remove footer line
\renewcommand{\headrulewidth}{0pt} % Remove header line
\renewcommand{\seqinsert}{\ifmmode\allowbreak\else\-\fi} % Hyphens in seqsplit
% This two commands together give roughly
% the right line height in the tables
\renewcommand{\arraystretch}{1.3}
\onehalfspacing

% Commands
\newcommand{\SetRowColor}[1]{\noalign{\gdef\RowColorName{#1}}\rowcolor{\RowColorName}} % Shortcut for row colour
\newcommand{\mymulticolumn}[3]{\multicolumn{#1}{>{\columncolor{\RowColorName}}#2}{#3}} % For coloured multi-cols
\newcolumntype{x}[1]{>{\raggedright}p{#1}} % New column types for ragged-right paragraph columns
\newcommand{\tn}{\tabularnewline} % Required as custom column type in use

% Font and Colours
\definecolor{HeadBackground}{HTML}{333333}
\definecolor{FootBackground}{HTML}{666666}
\definecolor{TextColor}{HTML}{333333}
\definecolor{DarkBackground}{HTML}{A35B0A}
\definecolor{LightBackground}{HTML}{F9F4EF}
\renewcommand{\familydefault}{\sfdefault}
\color{TextColor}

% Header and Footer
\pagestyle{fancy}
\fancyhead{} % Set header to blank
\fancyfoot{} % Set footer to blank
\fancyhead[L]{
\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{C}
    \SetRowColor{DarkBackground}
    \vspace{-7pt}
    {\parbox{\dimexpr\textwidth-2\fboxsep\relax}{\noindent
        \hspace*{-6pt}\includegraphics[width=5.8cm]{/web/www.cheatography.com/public/images/cheatography_logo.pdf}}
    }
\end{tabulary}
\columnbreak
\begin{tabulary}{11cm}{L}
    \vspace{-2pt}\large{\bf{\textcolor{DarkBackground}{\textrm{PE 102 - Fitness Exercises (LM2) Cheat Sheet}}}} \\
    \normalsize{by \textcolor{DarkBackground}{mr.medcraig} via \textcolor{DarkBackground}{\uline{cheatography.com/146306/cs/31621/}}}
\end{tabulary}
\end{multicols}}

\fancyfoot[L]{ \footnotesize
\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{LL}
  \SetRowColor{FootBackground}
  \mymulticolumn{2}{p{5.377cm}}{\bf\textcolor{white}{Cheatographer}}  \\
  \vspace{-2pt}mr.medcraig \\
  \uline{cheatography.com/mr-medcraig} \\
  \end{tabulary}
\vfill
\columnbreak
\begin{tabulary}{5.8cm}{L}
  \SetRowColor{FootBackground}
  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Cheat Sheet}}  \\
   \vspace{-2pt}Published 11th April, 2022.\\
   Updated 11th April, 2022.\\
   Page {\thepage} of \pageref{LastPage}.
\end{tabulary}
\vfill
\columnbreak
\begin{tabulary}{5.8cm}{L}
  \SetRowColor{FootBackground}
  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Sponsor}}  \\
  \SetRowColor{white}
  \vspace{-5pt}
  %\includegraphics[width=48px,height=48px]{dave.jpeg}
  Measure your website readability!\\
  www.readability-score.com
\end{tabulary}
\end{multicols}}




\begin{document}
\raggedright
\raggedcolumns

% Set font size to small. Switch to any value
% from this page to resize cheat sheet text:
% www.emerson.emory.edu/services/latex/latex_169.html
\footnotesize % Small font.

\begin{multicols*}{3}

\begin{tabularx}{5.377cm}{x{2.4885 cm} x{2.4885 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Module 2: Benefits of Physical Activity}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{3.1 Hypokinetic Diseases and Conditions \{\{nl\}\} - It describes many of the diseases and conditions associated with inactivity and poor fitness. Health problems brought about by lack of exercise have increased.} \tn 
% Row Count 5 (+ 5)
% Row 1
\SetRowColor{white}
{\bf{1. Cardiovascular Diseases}} \{\{nl\}\} Two kinds of {\emph{risk factors}} exist: {\bf{primary (most important)}} and {\bf{secondary (less important)}}. Sedentary, or inactive, living is one {\emph{primary risk factor}}, so  cardiovascular disease is considered a hypokinetic condition. . {\emph{Secondary risk  factors}} include stressful living and excessive alcohol use. & {\bf{Coronary artery disease}} is a cardiovascular  disease that is the number one cause of early death.  Coronary artery disease exists when the arteries in  your heart are clogged. \{\{nl\}\} Clogging of the arteries is called {\bf{atherosclerosis.}} It occurs when substances  including fats, such as cholesterol, build up on the  inside walls. \tn 
% Row Count 23 (+ 18)
% Row 2
\SetRowColor{LightBackground}
{\bf{a. Heart attack}} & Occurs when the blood  supply into or within the heart is severely  reduced or cut off. As a result, an area of the  heart muscle can die. During a heart attack, the heart may beat  abnormally or even stop beating. \tn 
% Row Count 34 (+ 11)
\end{tabularx}
\par\addvspace{1.3em}

\vfill
\columnbreak
\begin{tabularx}{5.377cm}{x{2.4885 cm} x{2.4885 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Module 2: Benefits of Physical Activity (cont)}}  \tn
% Row 3
\SetRowColor{LightBackground}
{\bf{b. Stroke}} & It is the third leading cause of death and  occurs when the oxygen in the blood supply to the  brain is severely reduced or cut off. \tn 
% Row Count 7 (+ 7)
% Row 4
\SetRowColor{white}
Important terms & {\bf{Blood pressure}} - the force of blood against your artery walls. \{\{nl\}\} {\bf{Systolic blood pressure}} - The pressure in your arteries immediately after the  heart beats. The one that gets the higher readings. \{\{nl\}\} {\bf{Diastolic blood pressure}} - the lower of the two numbers and is the pressure  in the artery just before the next beat of the heart. \tn 
% Row Count 25 (+ 18)
% Row 5
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{{\bf{High blood pressure}} is  sometimes referred to as {\emph{hypertension.}} It is the condition in which blood pressure is consistently higher than normal. \{\{nl\}\} Normal - \textless{}120/\textless{}180 \{\{nl\}\} Prehypertension - 120-139/80-89} \tn 
% Row Count 30 (+ 5)
\end{tabularx}
\par\addvspace{1.3em}

\vfill
\columnbreak
\begin{tabularx}{5.377cm}{x{2.4885 cm} x{2.4885 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Module 2: Benefits of Physical Activity (cont)}}  \tn
% Row 6
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{{\bf{Prehypertension}} is a new category  that has been recently added.  People in this range have higher  than normal blood pressure and  should start to take precautions to  prevent higher blood pressure.} \tn 
% Row Count 5 (+ 5)
% Row 7
\SetRowColor{white}
{\bf{2. Cancer}} & More than 100 different diseases characterized by the  uncontrollable growth of abnormal cells are categorized as  cancer. Cancer's uncontrolled cells invade normal cells, steal  their nutrition, and interfere with the cells' normal functions. \tn 
% Row Count 18 (+ 13)
% Row 8
\SetRowColor{LightBackground}
{\bf{3. Diabetes}} & When a person's body cannot regulate sugar levels. \tn 
% Row Count 21 (+ 3)
% Row 9
\SetRowColor{white}
\mymulticolumn{2}{x{5.377cm}}{{\bf{Types of Diabetes}} \{\{nl\}\} {\bf{Type I}} - is not a hypokinetic condition. This condition is  often hereditary and accounts for about 10\% of all diabetics. \{\{nl\}\} {\bf{Type II}} - most common kind of diabetes. This is a  hypokinetic condition because people who are physically  active are less likely to have it. Overfatness is considered to be  a major risk factor for Type II diabetes.} \tn 
% Row Count 29 (+ 8)
% Row 10
\SetRowColor{LightBackground}
{\bf{4. Obesity}} & A condition in which a person has a high percentage of body fat. Often is the result of inactivity, although many other factors may  contribute. \tn 
% Row Count 37 (+ 8)
\end{tabularx}
\par\addvspace{1.3em}

\vfill
\columnbreak
\begin{tabularx}{5.377cm}{x{2.4885 cm} x{2.4885 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Module 2: Benefits of Physical Activity (cont)}}  \tn
% Row 11
\SetRowColor{LightBackground}
{\bf{5. Osteoporosis}} & When the structure of the bones deteriorates and the bones become  weak. Lack of calcium in the diet, especially when a person is young, contributes to  osteoporosis. \tn 
% Row Count 9 (+ 9)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.24425 cm} x{3.73275 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Physical Activity Wellness}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{{\bf{Physical activity}} plays an important role in the prevention of  hypokinetic diseases and conditions. Therefore, physical activity is important to good  health.} \tn 
% Row Count 4 (+ 4)
% Row 1
\SetRowColor{white}
{\bf{Benefits:}} & 1. Improved sense of well-being and functioning \{\{nl\}\} 2. Looking your best \{\{nl\}\} 3. Enjoying leisure activities \{\{nl\}\} 4. Wellness and physical activity \{\{nl\}\} 5. Work efficiency \{\{nl\}\} 6. Opportunity for social interaction \{\{nl\}\} 7. Ability to meet emergencies \tn 
% Row Count 13 (+ 9)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.94103 cm} x{3.03597 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Hyperkinetic Conditions}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{People experience {\emph{hyperkinetic conditions}} health problems caused by  doing too much physical activity.} \tn 
% Row Count 3 (+ 3)
% Row 1
\SetRowColor{white}
{\bf{1. Overuse Injuries}} & Occur when you do so much physical activity that your  bones, muscles, or other tissues are damaged. It is easy to see that overuse injuries for  example, stress fractures, shin splints, and blisters are a type of hyperkinetic condition. \tn 
% Row Count 13 (+ 10)
% Row 2
\SetRowColor{LightBackground}
{\bf{2. Activity Neurosis}} & Neurosis  is a condition that occurs when a person is overly concerned or  fearful about something. People with activity neurosis are overly concerned about  getting enough exercise and are upset if they miss a regular workout. \tn 
% Row Count 23 (+ 10)
% Row 3
\SetRowColor{white}
{\bf{3. Body Image Disorder}} & This disorder occurs when a person tries to achieve an ideal body by doing  excessive exercise. The ideal body is unrealistic and distorted. \tn 
% Row Count 29 (+ 6)
% Row 4
\SetRowColor{LightBackground}
{\bf{4. Eating Disorder}} & Several kinds of eating disorders result from an extreme desire to be  abnormally thin. People with these conditions have dangerous eating habits and  often resort to excessive activity to expend calories for fat loss. \tn 
% Row Count 39 (+ 10)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{2.4885 cm} x{2.4885 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{3.2 Healthy Back and Good Posture}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{{\bf{Back Problems}}} \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
{\bf{Backache}} is considered a hypokinetic condition because weak and short muscles are  linked to some types of back problems. {\bf{Poor  posture}} also is associated with muscles that are  not strong or long enough. & {\bf{Lordosis}}, which is too much  arch in the lower back. Lordosis, also called  swayback, results when the abdominal  muscles are weak and the hip flexor muscles  (iliopsoas) are too strong and too short.  Lordosis is a problem that can lead to  backache. \tn 
% Row Count 14 (+ 13)
% Row 2
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{{\bf{Posture Problems}}} \tn 
% Row Count 15 (+ 1)
% Row 3
\SetRowColor{white}
{\bf{Ptosis (Protruding abdomen/Distended Stomach)}} & A distended stomach is a term usually used to refer to distension or swelling  of the abdomen and not of the stomach itself. \tn 
% Row Count 22 (+ 7)
% Row 4
\SetRowColor{LightBackground}
{\bf{Kyphosis (Rounded back and shoulders)}} & An exaggerated, forward rounding of the back. It can  occur at any age but is most common in older women. Severe kyphosis can cause pain and be  disfiguring. \tn 
% Row Count 30 (+ 8)
\end{tabularx}
\par\addvspace{1.3em}

\vfill
\columnbreak
\begin{tabularx}{5.377cm}{x{2.4885 cm} x{2.4885 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{3.2 Healthy Back and Good Posture (cont)}}  \tn
% Row 5
\SetRowColor{LightBackground}
{\bf{Back and Posture Improvement and Maintenance}} & 1. Use the large muscles of the body when lifting. \{\{nl\}\} 2. When lifting, keep your weight (hips) low. \{\{nl\}\} 3. Divide a load to make it easier to carry. \{\{nl\}\} 4. Avoid twisting while lifting. \{\{nl\}\} 5.  Push or pull heavy objects rather than lift them. \{\{nl\}\} 6. Avoid a bent-over position when sitting, standing, or lifting. \tn 
% Row Count 17 (+ 17)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}


% That's all folks
\end{multicols*}

\end{document}