/* ========================================
   CSS Reset & Base Styles
   ======================================== */
* {
    margin: 0;
    padding: 0;
    box-sizing: border-box;
}

:root {
    /* Cores Principais */
    --primary-color: #6366f1;
    --primary-dark: #4f46e5;
    --primary-light: #818cf8;
    
    --secondary-color: #10b981;
    --secondary-dark: #059669;
    
    --accent-color: #f59e0b;
    
    /* Cores Neutras */
    --bg-primary: #0f172a;
    --bg-secondary: #1e293b;
    --bg-card: #334155;
    --bg-input: #1e293b;
    
    --text-primary: #f1f5f9;
    --text-secondary: #94a3b8;
    --text-muted: #64748b;
    
    /* Bordas */
    --border-color: #475569;
    --border-light: #334155;
    
    /* Shadows */
    --shadow-sm: 0 1px 2px rgba(0, 0, 0, 0.3);
    --shadow-md: 0 4px 6px rgba(0, 0, 0, 0.4);
    --shadow-lg: 0 10px 15px rgba(0, 0, 0, 0.5);
    --shadow-glow: 0 0 20px rgba(99, 102, 241, 0.3);
    
    /* Border Radius */
    --radius-sm: 8px;
    --radius-md: 12px;
    --radius-lg: 16px;
    --radius-xl: 24px;
    
    /* Spacing */
    --spacing-xs: 8px;
    --spacing-sm: 12px;
    --spacing-md: 16px;
    --spacing-lg: 24px;
    --spacing-xl: 32px;
    
    /* Transitions */
    --transition-fast: 0.15s ease;
    --transition-normal: 0.3s ease;
    --transition-slow: 0.5s ease;
}

html {
    font-size: 16px;
    -webkit-tap-highlight-color: transparent;
}

body {
    font-family: 'Inter', -apple-system, BlinkMacSystemFont, 'Segoe UI', sans-serif;
    background: linear-gradient(135deg, var(--bg-primary) 0%, #1a1a2e 100%);
    color: var(--text-primary);
    line-height: 1.6;
    min-height: 100vh;
    overflow-x: hidden;
}

/* ========================================
   App Container
   ======================================== */
.app-container {
    max-width: 480px;
    margin: 0 auto;
    min-height: 100vh;
    display: flex;
    flex-direction: column;
    background: var(--bg-primary);
    position: relative;
}

@media (min-width: 768px) {
    .app-container {
        max-width: 600px;
        margin: 0 auto;
        min-height: 100vh;
        box-shadow: var(--shadow-lg);
    }
}

/* ========================================
   Header
   ======================================== */
.header {
    background: linear-gradient(135deg, var(--primary-color) 0%, var(--primary-dark) 100%);
    padding: var(--spacing-lg) var(--spacing-md);
    text-align: center;
    box-shadow: var(--shadow-md);
    position: sticky;
    top: 0;
    z-index: 100;
}

.logo {
    display: flex;
    align-items: center;
    justify-content: center;
    gap: var(--spacing-sm);
}

.logo-icon {
    font-size: 2rem;
    animation: pulse 2s infinite;
}

@keyframes pulse {
    0%, 100% { transform: scale(1); }
    50% { transform: scale(1.1); }
}

.logo h1 {
    font-size: 1.75rem;
    font-weight: 700;
    color: white;
    letter-spacing: -0.5px;
}

/* ========================================
   Main Content
   ======================================== */
.main-content {
    flex: 1;
    padding: var(--spacing-lg) var(--spacing-md);
}

.step {
    display: none;
    animation: fadeIn 0.4s ease;
}

.step.active {
    display: block;
}

@keyframes fadeIn {
    from {
        opacity: 0;
        transform: translateY(20px);
    }
    to {
        opacity: 1;
        transform: translateY(0);
    }
}

.step-header {
    text-align: center;
    margin-bottom: var(--spacing-xl);
}

.step-header h2 {
    font-size: 1.5rem;
    font-weight: 700;
    margin-bottom: var(--spacing-xs);
    background: linear-gradient(135deg, var(--primary-light) 0%, white 100%);
    -webkit-background-clip: text;
    -webkit-text-fill-color: transparent;
    background-clip: text;
}

.step-header p {
    color: var(--text-secondary);
    font-size: 0.95rem;
}

/* ========================================
   Form Styles
   ======================================== */
.form-container {
    display: flex;
    flex-direction: column;
    gap: var(--spacing-lg);
}

.form-group {
    display: flex;
    flex-direction: column;
    gap: var(--spacing-sm);
}

.form-group label {
    font-weight: 600;
    color: var(--text-primary);
    font-size: 0.95rem;
}

.form-group input[type="number"],
.form-group input[type="text"],
.form-group select,
.form-group textarea {
    width: 100%;
    padding: var(--spacing-md);
    background: var(--bg-input);
    border: 2px solid var(--border-color);
    border-radius: var(--radius-md);
    color: var(--text-primary);
    font-size: 1rem;
    font-family: inherit;
    transition: all var(--transition-fast);
    -webkit-appearance: none;
    appearance: none;
}

.form-group input:focus,
.form-group select:focus,
.form-group textarea:focus {
    outline: none;
    border-color: var(--primary-color);
    box-shadow: 0 0 0 3px rgba(99, 102, 241, 0.2);
}

.form-group input::placeholder,
.form-group textarea::placeholder {
    color: var(--text-muted);
}

.form-group select {
    cursor: pointer;
    background-image: url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' fill='none' viewBox='0 0 24 24' stroke='%2394a3b8'%3E%3Cpath stroke-linecap='round' stroke-linejoin='round' stroke-width='2' d='M19 9l-7 7-7-7'%3E%3C/path%3E%3C/svg%3E");
    background-repeat: no-repeat;
    background-position: right 12px center;
    background-size: 20px;
    padding-right: 44px;
}

.form-group textarea {
    resize: vertical;
    min-height: 80px;
}

/* ========================================
   Radio Cards
   ======================================== */
.radio-group {
    display: grid;
    grid-template-columns: 1fr 1fr;
    gap: var(--spacing-sm);
}

.radio-group.vertical {
    grid-template-columns: 1fr;
}

.radio-card {
    position: relative;
    cursor: pointer;
}

.radio-card input[type="radio"] {
    position: absolute;
    opacity: 0;
    width: 0;
    height: 0;
}

.radio-content {
    display: flex;
    flex-direction: column;
    align-items: center;
    justify-content: center;
    gap: var(--spacing-xs);
    padding: var(--spacing-md);
    background: var(--bg-card);
    border: 2px solid var(--border-color);
    border-radius: var(--radius-md);
    transition: all var(--transition-fast);
    text-align: center;
}

.radio-card input[type="radio"]:checked + .radio-content {
    background: rgba(99, 102, 241, 0.15);
    border-color: var(--primary-color);
    box-shadow: var(--shadow-glow);
}

.radio-card:hover .radio-content {
    border-color: var(--primary-light);
    transform: translateY(-2px);
}

.radio-icon {
    font-size: 1.5rem;
}

.radio-content strong {
    color: var(--text-primary);
    font-size: 0.95rem;
}

.radio-content small {
    color: var(--text-secondary);
    font-size: 0.75rem;
    display: block;
}

.radio-content span {
    display: flex;
    flex-direction: column;
    align-items: center;
    gap: 2px;
}

/* ========================================
   Buttons
   ======================================== */
.btn-primary,
.btn-secondary {
    display: flex;
    align-items: center;
    justify-content: center;
    gap: var(--spacing-sm);
    padding: var(--spacing-md) var(--spacing-lg);
    border: none;
    border-radius: var(--radius-md);
    font-size: 1rem;
    font-weight: 600;
    font-family: inherit;
    cursor: pointer;
    transition: all var(--transition-fast);
    width: 100%;
}

.btn-primary {
    background: linear-gradient(135deg, var(--primary-color) 0%, var(--primary-dark) 100%);
    color: white;
    box-shadow: var(--shadow-md);
}

.btn-primary:hover {
    transform: translateY(-2px);
    box-shadow: var(--shadow-glow);
}

.btn-primary:active {
    transform: translateY(0);
}

.btn-secondary {
    background: var(--bg-card);
    color: var(--text-primary);
    border: 2px solid var(--border-color);
}

.btn-secondary:hover {
    background: var(--bg-secondary);
    border-color: var(--primary-light);
}

.btn-large {
    padding: var(--spacing-lg);
    font-size: 1.1rem;
    margin-top: var(--spacing-md);
}

.btn-small {
    padding: var(--spacing-sm) var(--spacing-md);
    font-size: 0.9rem;
    width: auto;
}

.btn-icon {
    font-size: 1.2rem;
    transition: transform var(--transition-fast);
}

.btn-primary:hover .btn-icon {
    transform: translateX(4px);
}

/* ========================================
   Loading Screen
   ======================================== */
.loading-container {
    display: flex;
    flex-direction: column;
    align-items: center;
    justify-content: center;
    padding: var(--spacing-xl);
    text-align: center;
    min-height: 400px;
}

.loading-animation {
    width: 100%;
    max-width: 300px;
    margin-bottom: var(--spacing-lg);
}

.loading-bar {
    height: 6px;
    background: var(--bg-card);
    border-radius: 3px;
    overflow: hidden;
    position: relative;
}

.loading-bar::after {
    content: '';
    position: absolute;
    top: 0;
    left: 0;
    height: 100%;
    width: 0%;
    background: linear-gradient(90deg, var(--primary-color), var(--secondary-color));
    border-radius: 3px;
    animation: loading 2s ease-in-out infinite;
}

@keyframes loading {
    0% { width: 0%; }
    50% { width: 70%; }
    100% { width: 100%; }
}

.loading-container h3 {
    font-size: 1.3rem;
    margin-bottom: var(--spacing-xs);
    color: var(--text-primary);
}

.loading-container p {
    color: var(--text-secondary);
    font-size: 0.95rem;
}

/* ========================================
   Result Screen
   ======================================== */
.result-header {
    display: flex;
    align-items: center;
    gap: var(--spacing-md);
    margin-bottom: var(--spacing-lg);
}

.result-header h2 {
    font-size: 1.4rem;
    flex: 1;
}

.profile-summary {
    background: var(--bg-card);
    border-radius: var(--radius-lg);
    padding: var(--spacing-lg);
    margin-bottom: var(--spacing-lg);
    border: 1px solid var(--border-light);
}

.profile-summary h3 {
    font-size: 1rem;
    color: var(--text-secondary);
    margin-bottom: var(--spacing-sm);
    text-transform: uppercase;
    letter-spacing: 1px;
}

.profile-details {
    display: grid;
    grid-template-columns: repeat(2, 1fr);
    gap: var(--spacing-sm);
}

.profile-item {
    display: flex;
    flex-direction: column;
    gap: 4px;
}

.profile-item .label {
    font-size: 0.75rem;
    color: var(--text-muted);
    text-transform: uppercase;
}

.profile-item .value {
    font-size: 0.95rem;
    font-weight: 600;
    color: var(--text-primary);
}

/* ========================================
   Workout Tabs
   ======================================== */
.workout-tabs {
    display: flex;
    gap: var(--spacing-xs);
    overflow-x: auto;
    padding-bottom: var(--spacing-sm);
    margin-bottom: var(--spacing-lg);
    scrollbar-width: none;
    -ms-overflow-style: none;
}

.workout-tabs::-webkit-scrollbar {
    display: none;
}

.tab-button {
    flex-shrink: 0;
    padding: var(--spacing-sm) var(--spacing-md);
    background: var(--bg-card);
    border: 2px solid var(--border-color);
    border-radius: var(--radius-md);
    color: var(--text-secondary);
    font-weight: 600;
    font-size: 0.9rem;
    cursor: pointer;
    transition: all var(--transition-fast);
    white-space: nowrap;
}

.tab-button.active {
    background: rgba(99, 102, 241, 0.15);
    border-color: var(--primary-color);
    color: var(--text-primary);
}

.tab-button:hover:not(.active) {
    border-color: var(--primary-light);
}

/* ========================================
   Workout Content
   ======================================== */
.workout-content {
    display: flex;
    flex-direction: column;
    gap: var(--spacing-md);
    margin-bottom: var(--spacing-lg);
}

.workout-day-info {
    background: linear-gradient(135deg, rgba(99, 102, 241, 0.1) 0%, rgba(16, 185, 129, 0.1) 100%);
    border: 1px solid var(--border-light);
    border-radius: var(--radius-lg);
    padding: var(--spacing-lg);
    text-align: center;
}

.workout-day-info h3 {
    font-size: 1.3rem;
    margin-bottom: var(--spacing-xs);
    color: var(--primary-light);
}

.workout-day-info p {
    color: var(--text-secondary);
    font-size: 0.9rem;
}

.exercise-card {
    background: var(--bg-card);
    border: 1px solid var(--border-light);
    border-radius: var(--radius-md);
    padding: var(--spacing-md);
    transition: all var(--transition-fast);
}

.exercise-card:hover {
    border-color: var(--primary-light);
    transform: translateX(4px);
}

.exercise-header {
    display: flex;
    justify-content: space-between;
    align-items: flex-start;
    margin-bottom: var(--spacing-sm);
}

.exercise-name {
    font-size: 1.05rem;
    font-weight: 600;
    color: var(--text-primary);
    flex: 1;
}

.exercise-muscle {
    font-size: 0.75rem;
    color: var(--secondary-color);
    background: rgba(16, 185, 129, 0.1);
    padding: 4px 8px;
    border-radius: 4px;
    text-transform: uppercase;
    font-weight: 600;
}

.exercise-details {
    display: grid;
    grid-template-columns: repeat(3, 1fr);
    gap: var(--spacing-sm);
    margin-top: var(--spacing-sm);
    padding-top: var(--spacing-sm);
    border-top: 1px solid var(--border-light);
}

.exercise-detail {
    display: flex;
    flex-direction: column;
    align-items: center;
    gap: 4px;
}

.exercise-detail .icon {
    font-size: 1.2rem;
}

.exercise-detail .label {
    font-size: 0.7rem;
    color: var(--text-muted);
    text-transform: uppercase;
}

.exercise-detail .value {
    font-size: 0.9rem;
    font-weight: 600;
    color: var(--text-primary);
}

.exercise-notes {
    margin-top: var(--spacing-sm);
    padding: var(--spacing-sm);
    background: var(--bg-input);
    border-radius: var(--radius-sm);
    font-size: 0.85rem;
    color: var(--text-secondary);
    line-height: 1.5;
}

.exercise-notes strong {
    color: var(--accent-color);
}

/* ========================================
   Action Buttons
   ======================================== */
.action-buttons {
    display: grid;
    grid-template-columns: 1fr 1fr;
    gap: var(--spacing-md);
    margin-top: var(--spacing-lg);
}

/* ========================================
   Footer
   ======================================== */
.footer {
    background: var(--bg-secondary);
    padding: var(--spacing-lg) var(--spacing-md);
    text-align: center;
    border-top: 1px solid var(--border-light);
}

.footer p {
    color: var(--text-muted);
    font-size: 0.85rem;
}

/* ========================================
   Utility Classes
   ======================================== */
.text-center {
    text-align: center;
}

.text-primary {
    color: var(--primary-color);
}

.text-secondary {
    color: var(--secondary-color);
}

.hidden {
    display: none !important;
}

/* ========================================
   Responsive Adjustments
   ======================================== */
@media (max-width: 360px) {
    .radio-group {
        grid-template-columns: 1fr;
    }
    
    .profile-details {
        grid-template-columns: 1fr;
    }
    
    .exercise-details {
        grid-template-columns: 1fr;
    }
    
    .action-buttons {
        grid-template-columns: 1fr;
    }
}

@media (min-width: 768px) {
    .header {
        border-radius: var(--radius-xl) var(--radius-xl) 0 0;
    }
    
    .main-content {
        padding: var(--spacing-xl);
    }
    
    .step-header h2 {
        font-size: 1.75rem;
    }
}

/* ========================================
   Print Styles
   ======================================== */
@media print {
    .header,
    .footer,
    .action-buttons,
    .workout-tabs {
        display: none;
    }
    
    .app-container {
        max-width: 100%;
        box-shadow: none;
    }
    
    .exercise-card {
        break-inside: avoid;
        border: 1px solid #000;
    }
}