.topic About=1005
 About▐
 ▀▀▀▀▀▀
Copyright and version number information.  You got to this menu by pressing
Alt-Space.  The other menus can be accessed by pressing
Alt-(highlighted letter).

Press <ESC> to get rid of this help screen

.topic All=1030
 All▐
 ▀▀▀▀
This option allows you to take all of the tests listed above.

.topic Cancel=1002
 Cancel▐
 ▀▀▀▀▀▀▀
Stop the chosen operation

.topic Close=1038
 Close▐
 ▀▀▀▀▀▀
Close active window

.topic Compare=1025
 Compare▐
 ▀▀▀▀▀▀▀▀
The compare function allows you to see two Fitness Tests results side by side.
The Fitness Tests will show you the progress you have made (or lack of).

To use the compare function select {COMPARE} from the {RESULTS} menu.
You will then be asked to {Open:Ret} the two files you wish to compare.
The first file Opened should be the test results from the earlier date.

The compare results can be printed by pressing {<ALT-Z>:PrintComp} upon completion.

.topic PrintComp=1033
 Print Compare Results▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀
This option is used to print results of the {compare} function.

.topic Dragging=1
 Dragging▐
 ▀▀▀▀▀▀▀▀▀
We be dragging, we be dragging...
Hi, you just pressed <F1> while dragging a window.

.topic Endurance=1014
 Endurance▐
 ▀▀▀▀▀▀▀▀▀▀
The Fitness Tests offer two test designed to test you heart and lungs.
IF YOU ARE OVER 35, OR JUST STARTING AN EXERCISE PROGRAM, DO NOT TAKE THESE
TESTS EXCEPT AFTER CONSULTING YOUR DOCTOR.

The tests offered are the {step test:Step} and the 12 minute {walk/run:Walk}.

Be sure you warm-up properly before taking these tests, light stretching
or calisthenics should be sufficient.  IF YOU EXPERIENCE ANYTHING OUT OF THE
ORDINARY WHILE TAKING THESE TESTS STOP IMMEDIATELY AND SEEK MEDICAL AID.

The {User Information:user} screen must be completed before you take any single
test.  Press <Alt-U> to access this screen.  Press <TAB> to move between
questions, press <ENTER> when finished.

.topic Error=1031
 Error▐
 ▀▀▀▀▀▀
This is an error message, to get rid of it press <OK>.  You will be returned
to the screen where the error occurred.

.topic Fat=1017
 Body Fat Measurements▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀
The Fitness Tests offers two methods of measuring body fat, the {tape measure:tape} test,
and the {skin calipers:SkinCal} test.

The tape measure test requires a tape measure (surprise!), and a scale.
The tape measure test is easier to use and requires no special skills or
equipment, however it is also less accurate than the skin calipers test.

The skin calipers test requires a pair of skin calipers (surprise again!),
and the user must be proficient in the taking of the measurements.

.topic Flex=1011
 Flexibility Tests▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀
The Fitness Tests offer two tests that measure your flexibility.  The
{sit-and-reach:SitReach}, which measures the flexibility of the lower back and legs, and
the {shoulder:Shoul} flexibility test, which measures your shoulder flexibility.

The {User Information:User} screen must be completed before you take any single
test.  Press <Alt-U>, press <TAB> to move between questions, select <OK> and press <ENTER> when
finished.

.topic Measure=1020
 Circumference Measurements▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀
All that we do in this "test" is take some measurements so that you
can compare them at a later date.  What is important here is that you
take the measurements the same way each time.  Move between the fields by 
pressing <TAB>.  Feel free to take the measurements however you want, 
the following is merely a suggestion...

Neck: relax neck, place tape measure horizontally around neck just
above the Adam's apple

Upper Arms: contract bicep, place tape around largest part of bicep
with tape perpendicular to the upper arm bone, measure right
then left upper arm

Forearms: straighten arm completely, make a fist and bend your wrist,
contracting the forearm muscles, place tape around largest
part of forearm, perpendicular to bones, measure right then
left forearm

Chest: while standing pass tape around back at nipple level, keeping
it in a horizontal plane

Waist: keeping the tape in a horizontal plane, pass it around the waist
at navel level, do not pull in the belly

Hips: heels together, look straight ahead, stand erect, weight evenly
distributed, place tape around hips at largest protrusion of
buttocks

Thighs: stand erect, heels shoulder width apart, weight evenly
distributed, pass tape around thigh just below buttocks, keep
tape in horizontal plane, do not contract thigh muscles, measure
right then left thigh

Calves: stand erect, heels shoulder width apart, weight evenly
distributed, pass tape around calf at widest point, do not
contract calf muscle, measure right then left calf

.topic Register=1026
 Register▐
 ▀▀▀▀▀▀▀▀▀
WHY REGISTER THE FITNESS TESTS

There are several reasons why you should register the fitness tests.
With registration you will receive
 1) A registered copy of the latest version of The Fitness Tests
 2) Technical support and notice of upgrades
 3) Satisfaction that you are helping keep software prices down by
    supporting shareware
 4) It is the honest thing to do,
    IF YOU USE THE SOFTWARE THEN PLEASE REGISTER IT
 5) And if that isn't enough...FREE STUFF...

When you register the FITNESS TESTS v2.0 you will also receive a FREE
copy of the latest version of BENCH PRESS BUDDY.  Written by a National caliber bench presser, The Bench Press Buddy
will help you make big gains in everyone's favorite lift.  This
product is not available in stores and will not be released as
shareware but can be yours FREE for registering The Fitness Tests v2.0.

HOW TO REGISTER

Registration is very simple.  If you have a printer simply press <ALT-R>, fill
out the required questions and mail the form with payment to...

 LDC Software
 15 McKinley
 Brookville, OH 45309

If you do not have a printer send the payment (a mere $25 + $5 to cover
shipping and handling) with the information contained in the Register.frm
file to the above address.

.topic Mouse=1040
 Mouse▐
 ▀▀▀▀▀▀
The mouse option allows you to adjust the speed of your Microsoft compatible
mouse.

.topic No=1003
 No

 Hey Les This is the no thingy

.topic NoContext=0
 GENERAL INFORMATION▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀
If you have used programs that utilize pull down menus and are familiar
with the commands associated with general computer use, then skip this section.

Moving about the screen:
     
The Fitness Tests utilize pull down menus.  The menus can be reached
by pressing <F10> or clicking on the menu bar (the menu bar is that strip
across the top of the screen were the menus come down).

To select an item, either click on the item you want, press the
highlighted letter, or use the direction keys to highlight the item and
press <ENTER>.

Moving about the test boxes is accomplished by pressing the <TAB> key
or clicking on the desired item.  Pressing <ENTER> usually closes the test
boxes and sends you to the next screen.  Pressing <ESC> will cancel the test.

While entering information, if the computer beeps and gives you an error message,
press <ESC> and you will return to the same screen, you have more than likely
entered a letter where the computer was expecting a number.
     
Example:  on the walk/run test, when it asks you for distance covered in
miles, if you entered <two> instead of <2> the computer would beep and give you
an error message.  To get rid of the error message press <ESC>.  To correct
the problem, click on the line you wish to correct (or press <TAB> until the
line in question is highlighted), and enter the correct number.


.topic Ok=1000
 Ok

.topic Op=1039
 Options▐
 ▀▀▀▀▀▀▀▀
This menu contains the system options.

.topic Print=1023
 Print Results▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀▀
This option allows you to get a paper copy of your results from a specific date.
Make sure that your printer is powered on and ready to print.

If you have just completed entering the data from a test all you have to do is select the Print
option and watch it go.

If you want a paper of your results from an earlier date, simply retrieve the
results, then select the print option.

.topic PrintForm=1027;
 Print Test Taking Form

This option will print a handy test taking form which can be used to record the
results from THE FITNESS TESTS v2.0.  The results can then be entered into THE
FITNESS TESTS at your convenience.

.topic NewUser=1032
 New User▐
 ▀▀▀▀▀▀▀▀▀
This is the New User screen.  This screen (or the {User Information:User} screen)
must be used before any of THE FITNESS TESTS can be used.  This screen should
be used for entry of new test results.  All results are reset before this box
is executed.  If the current data has not been {saved:save} it will be lost.

.topic Push=1009
 Push-up Test▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀
The push-up test tests the strength endurance of your chest, shoulders, and
arms.

The pushup test requires you to do as many push-ups as possible.  There
is no time limit on this test, keep going until another pushup would be
impossible.  Men use the standard pushup position with just toes and hands
touching the floor.  Women use the modified position, with knees and hands
touching the floor.  

 
.topic Quit=1021
 Exit▐
 ▀▀▀▀▀
Select this option to leave the FITNESS TESTS v2.0.


.topic Results=1022
 Results▐
 ▀▀▀▀▀▀▀▀
The results menu allows you to {Save}, {Retrieve:ret}, {View}, and {Compare} your {results}.

.topic Ret=1029
 Retrieve▐
 ▀▀▀▀▀▀▀▀▀
When you "retrieve" a file you are telling your computer to get the results
you saved.  Pressing <F3> will access the retrieve option.  You will then be
prompted for the name under which you saved the results.  Retrieve the results
by highlighting the filename and pressing <ENTER> twice.  The results will be
entered into memory and can be {viewed:view} <ALT-V> or {printed:Print} <ALT-P>.

A good time to retrieve old results is before you take the tests again.  
You will be able to see how much improvement you have made since your last 
testing. 

REMEMBER if you changed the three letter extension when you {saved:Save} the test
result the file name will not be shown when you initially access the retrieve menu.
To show ALL files type *.* in the file name box and press <ENTER>.  You should then
see the saved results files.

.topic Save=1028
 Save▐
 ▀▀▀▀▀
When you "save" a file you are telling your computer to keep it until
you want it again.  With The Fitness Tests you will save the results of your
tests for future reference.  Pressing <F2> will access the save option.  You 
will then be prompted for a name under which to save the results.  Choose a 
name that will remind you as to who took the tests and when they were
taken.  The default (and recommended) three letter extension is FTD, however,
you can make it whatever you want it to be (ex. SepJoe.xxx).
Select the <OK> button and press <ENTER> and the results will be saved under the filename you
specified.  The rules associated with all DOS filenames apply to these files.

     Example:
A:\SepJoe.FTD                  (saves the results in the root directory of A:)

C:\Fittest\Results\SepJoe.FTD  (saves the results in the \Fittest\Results 
directory of C:)

.topic Shoul=1013
 Shoulder Flexibility▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀
The shoulder flexibility test is performed as follows

1) Stand with both hands hanging by sides

2) Place hand of shoulder to be tested palm-up behind your back

3) Place other hand over head, and try to touch fingertips together.

Choose result for right shoulder, press <TAB>, choose result for left shoulder
select <CONTINUE> press <ENTER>.


.topic Sit=1010
 Sit-up Test▐
 ▀▀▀▀▀▀▀▀▀▀▀▀
The sit-up test requires you to do as many sit-ups as possible in one
minute.  If you wish a partner may hold your feet.

To take the sit-up test select <SIT-UP> from the {STRENGTH} menu.  Upon
completing the test enter the number of sit-ups performed, you will then see a
results screen showing norms for your age and sex.

.topic SitReach=1012
 SitReach▐
 ▀▀▀▀▀▀▀▀▀
The sit-and-reach test requires a yardstick and some tape.  The tape marks the
15 inch spot on the yardstick, your feet are placed even with the mark.  To
complete the test reach as far as possible, with you legs straight, and
record the results in inches.  Three attempts should be attempted, the
farthest is the result.

.topic SkinCal=1019
 Skinfold Calipers▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀

The skinfold test measures body fat percentage.  This test is more accurate
than the {tape measure:tape} technique when performed correctly.  Factors affecting
then accuracy of skinfold measurement are the quality of the skinfold calipers,
and the experience of the person doing the measuring.

If you happen to have access to a pair of skinfold calipers and hate doing all those
calculations,  THE FITNESS TESTS uses a four site formula.  The four sites
(i.e. the abdomen, suprailiac, tricep, and thigh) should be measured in accordance
with the guidelines in the publication ANTROPOMETRIC STANDARDIZATION REFERENCE MANUAL
(Champaign, Illinois: Human Kinetics Publishers, Inc., 1988). (whew...)

If you are just interested in getting an estimation of your body fat percentage
to establish a baseline from which to measure change, the tape measure test should
do the job.

.topic Step=1015
 Step Test▐
 ▀▀▀▀▀▀▀▀▀▀
Be sure you warm-up properly before taking this test, light stretching
or calisthenics should be sufficient.  IF YOU EXPERIENCE ANYTHING OUT OF THE
ORDINARY WHILE TAKING THESE TESTS STOP IMMEDIATELY AND SEEK MEDICAL AID.

The step test measures your ability to recover from exercise. A chair or
step is required. Upon completing the test count your pulse for ten seconds.
Enter this number, press <TAB> to move to next line.  After one minute, count
your pulse for ten seconds again.  Enter this number, press <ENTER> to see the
results of the test.  The higher your recovery rate is the better shape you are
in.

.topic Strength=1008
 Strength Tests▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀

The Fitness Tests measures strength with the {push-up:push} test and {sit-up:sit}
test.

The push-up test requires you to do as many push-ups as possible.  There
is no time limit on this test, keep going until another pushup would be
impossible.  Men use the standard pushup position with just toes and hands
touching the floor.  Women use the modified position, with knees and hands
touching the floor.  

The sit-up test requires you to do as many sit-ups as possible in one
minute.  If you wish a partner may hold your feet.

Upon completing either test enter the number performed, you will then see a
results screen showing norms for your age and sex.


.topic System=1004
 Welcome to THE FITNESS TESTS v2.0

The Fitness Tests were created as a motivation tool.  They
give the user a general base line from which to improve upon.  The tests
were compiled from various sources (i.e. text books, articles, etc), and 
are fairly accurate.

The Fitness Tests are intended for healthy individuals.
IF YOU ARE JUST STARTING AN EXERCISE PROGRAM, ARE OVER 35, OR HAVE A HISTORY
OF HEART DISEASE, CONSULT YOUR PHYSICIAN BEFORE TAKING THE CARDIOVASCULAR OR
STRENGTH TESTS.  If you have any questions, I will be happy to answer them.

My CompuServe e-mail : 71611,751.  
   GEnie e-mail      : L.CAMERON1
   InterNet address  : 71611.751@compuserve.com
or the U.S. Mail
    Les Cameron
    15 McKinley
    Brookville, OH 45309

Keystrokes are shown in <> symbols. For example the menus are accessed by pressing
<ALT-highlighted letter>.  Context sensitive help can be viewed by pressing <F1>.
(which is what you are reading now)

Have fun and stay healthy.

Les Cameron 08/10/92


.topic Tape=1018
 Tape Measure▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀
The tape measure test will estimate your percentage body fat to within
plus or minus 4 percent.  A tape measure and scales are required for this
test.

Before taking this test the {User Information:user} screen must be completed.
Press <Alt-U> to access the screen, press <TAB> to move between questions,
select <OK> and press <ENTER> when finished.

Men will then enter their waist measurement in inches.  Women will enter the
circumference of their wrist and forearm.  That is all there is to this test.
Press <ENTER> and the results screen will show your percentage body fat, and
your lean body mass.

.topic Tests=1006
 Tests▐
 ▀▀▀▀▀▀
The Fitness Tests are divided into five category's.

1)  {Strength} tests: measure muscle strength and endurance

2)  {Cardiovascular:endurance} tests:  measure how well your heart and lungs work

3)  {Flexibility:flex} tests:  measure how "limber" your are

4)  {Body composition:fat}: estimates your percentage body fat and lean body mass

5)  {Circumference:measure} measurements: keeps record of body measurements

All of the above tests can be taken be selected individually or, to take them
{all:all} select <ALT-A>.

Upon completing any test enter the result, you will then see a
screen showing norms for your age and sex.

The Fitness Tests will also calculate you training heart rate.
Your training heart rate is how high you must raise you pulse to stimulate
the benefits of aerobic exercise.

.topic TurboVisionReserved=999

.topic User=1007
 User Information▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀▀
This is the User Information screen.  This screen (or the {New User:newuser} screen)
must be completed before any of the Fitness Tests can be completed.  This
User Information screen should be used to change results that have already
been entered into THE FITNESS TESTS.  Fill in the required information
press <TAB> to move between fields and select the <OK> button after ALL
information is correctly entered.

.topic View=1024
 View Results▐
 ▀▀▀▀▀▀▀▀▀▀▀▀▀
The view results screen shows you a summary of all tests taken.
Press <ALT-V> to access the view results screen.

.topic Walk=1016
 Walk/Run▐
 ▀▀▀▀▀▀▀▀▀
Be sure you warm-up properly before taking this test, light stretching
or calisthenics should be sufficient.  IF YOU EXPERIENCE ANYTHING OUT OF THE
ORDINARY WHILE TAKING THESE TESTS STOP IMMEDIATELY AND SEEK MEDICAL AID.

The walk/run test measures your overall aerobic endurance.  A measured
distance is required (i.e. a track, or other flat measured distance). Taking
the test is simple, cover as much distance as possible in 12 minutes.  Enter
the result in miles.   

.topic Win=1034
 Window▐
 ▀▀▀▀▀▀▀
The window menu contains functions to manipulate windows.
It is really almost useless, since there are very few windows that
may be manipulated in THE FITNESS TESTS v2.0, but can be helpful.

.topic Yes=1001
 Yes

.topic Zoom=1036
 Zoom▐
 ▀▀▀▀▀
Maximizes window (makes it take up the whole screen) or returns it to normal
size. Can be used with help screens only.