Where can i find a manual for All in One SEO ? General - All in One SEO Pack Forum

Yes here is all of SEO off page tips:
a) Submitting site to all major search engine.
b) Submit you site to Directory Site
c) Article submission and press-relies Submission with relevant keywords.
d) Building link with "anchor text" in hi quality forum by giving necessary threat and reply.
e) Link building in dofollow Blog sites.
f) Social bookmarking and submitting news and comment post.
g) Social networking and comment post and giving advertisement in my profile wall.
All of these are called off site SEO, you also need to do some on site SEO work.

1) I blog using wordpress and have installed and configured All In One SEO pack. I have a query: can I have the same set of phrases in the wordpress tags as well as AIOSEO keywords in a particular post? For instance, I have a post on "health and fitness" and say my wordpress tags are "health", "fitness", "exercise". Can I have these exact phrases in my AIOSEO keywords also, at the bottom of the post while writing?
The reason why I ask this is to know whether Google will consider these duplicate tag entries and penalize? Appreciate an elaborate reply
2) Same goes with Technorati tags. Can I have the same set of phrases as tags for wordpress, technorati and AIOSEO? Or should all of these be different. If so, I can just add or remove a word or two from the tags and still not produce duplicate content, right?
For instance, wordpress tags: "health", "fitness", "exercise". AIOSEO keywords: "natural health", "beauty and fitness", "floor exercises". Technorati tags: "healthy living", "fit body", "exercising tips".
I would be very grateful if you could post an elaborate reply.