FBHF@c▄R' About▐
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₧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 ' All▐
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>This option allows you to take all of the tests listed above. '& Body Fat Results▐
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[This screen shows the results from either the tape measure test or the skin calipers test. ·U√n' Cancel▐
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Stop the chosen operation ' Close▐
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Close active window '
 Compare▐
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ÿThe 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 the two files you wish to compare. The first file Opened should be the test results from the earlier date. I
The compare results can be printed by pressing <ALT-Z> upon completion. s
Two results that are calculated that may require some explantion are the Waist/Hip Ratio and the Body Mass Index. 
WAIST/HIP RATIO (WHR) k
Shown to be associated with a higher likelihood of cardiovascular disease and is a useful risk indicator. 
Critical Values Q
 Concern          1.00             0.90
 Consider         0.97             0.88


BODY MASS INDEX (BMI) ½
The ratio of weight in kilograms divided by height-squared (in meters) Correlates, but not too well (coefficient only about 0.7), with measures of body fat. Can be misleading though.  It is used in clinical practice and preferred by many to height/weight tables. NIH states "major limitation is difficulty to interpret to subjects..." It just indicates whether you might be "obese" and more accurate measurement is desirable. I
                          BMI
                 Males            Females
920% above        >27.2            >26.9 desirable weight ╤■Γ
	¬' Dragging▐
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UWe be dragging, we be dragging... Hi, you just pressed <F1> while dragging a window. ' Endurance▐
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╛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. A
The tests offered are the step test and the 12 minute walk/run. α
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 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. ≈≥	°∩²' Error▐
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uThis is an error message, to get rid of it press <OK>.  You will be returned to the screen where the error occurred. '0 Body Fat Measurements▐
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oThe Fitness Tests offers two methods of measuring body fat, the tape measure test, and the skin calipers 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. Å
The skin calipers test requires a pair of skin calipers (surprise again!), and the user must be proficient in the taking of the measurements. ·q√î
'( Flexibility Tests▐
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▌The Fitness Tests offer two tests that measure your flexibility.  The sit-and-reach, which measures the flexibility of the lower back and legs, and the shoulder flexibility test, which measures your shoulder flexibility. ┤
The User Information 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. ⌠o
┴∩'
: Circumference Measurements▐
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BAll 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 û
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, This measurement will also be used to calculate Waist/Hip ratio. ╨
Hips: heels together, look straight ahead, stand erect, weight evenly distributed, place tape around hips at largest protrusion of buttocks.  This measurement will also be used to calculate Waist/Hip ratio. ╒
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 '* Measurement Choice▐
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╧This option allows you to choose whether you wish to enter data using the metric system of measurement (i.e. kilograms, centimeters, etc.), or the English system of measurements (i.e. pounds, inches, etc.). '	 Register▐
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WHY REGISTER THE FITNESS TESTS i
There are several reasons why you should register the fitness tests. With registration you will receive M 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...
å
When you register the FITNESS TESTS v3.0 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 as shareware but can be yours FREE for registering The Fitness Tests v3.0. 
HOW TO REGISTER É
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... 2
 LDC Software
 15 McKinley
 Brookville, OH 45309
É
If you do not have a printer send the payment (a mere $25 + $5 to cover shipping and handling) with your mailing address to the above address. ' Height▐
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'Enter height in inches or centimeters. ' Mouse▐
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TThe mouse option allows you to adjust the speed of your Microsoft compatible mouse. ' No
 
 Hey Les This is the no thingy
', GENERAL INFORMATION▐
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ÿIf 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). ÿ
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>. α
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. s
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. ' Ok
' Options▐
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'This menu contains the system options. '  Print Results▐
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ÅThis 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. y
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 copy of your results from an earlier date, simply retrieve the results, then select the print option. '  Print Compare▐
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JThis option allows you to get a paper copy of the Compare results screen. S' Print Test Taking Form
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This option will print a handy test taking form which can be used to record the results from THE FITNESS TESTS v3.0.  The results can then be entered into THE FITNESS TESTS at your convenience. ' New User▐
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-This is the New User screen.  This screen (or the User Information 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 it will be lost. ∩I-' Push-up Test▐
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RThe 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. ' Exit▐
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4Select this option to leave the FITNESS TESTS v3.0. ' Results▐
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OThe results menu allows you to Save, Retrieve, View, and Compare your results. ' Retrieve▐
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xWhen 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 <ALT-V> or printed <ALT-P>. á
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 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. l ~l' Save▐
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¬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:
OA:\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:) '. Shoulder Flexibility▐
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6The shoulder flexibility test is performed as follows +
1) Stand with both hands hanging by sides A
2) Place hand of shoulder to be tested palm-up behind your back F
3) Place other hand over head, and try to touch fingertips together. q
Choose result for right shoulder, press <TAB>, choose result for left shoulder select <CONTINUE> press <ENTER>. ' Sit-up Test▐
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yThe 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. ╚' SitReach▐
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The sit-and-reach test requires a measureing stick and some tape.  The tape marks where your feet are placed.  To complete the test reach as far as possible, with you legs straight, and record the results.  Three attempts should be attempted, the farthest is the result. '( Skinfold Calipers▐
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The skinfold test measures body fat percentage.  This test is more accurate than the tape measure 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. Æ
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. ·' Step Test▐
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▌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. D
The step test measures your ability to recover from exercise. A chair or step is required. Upon completing the test count your pulse for one full minute. Enter this number, press <TAB> to move to next line. Enter this number, press <ENTER> to see the results of the test.  The lower your pulse the better shape you are in. '" Strength Tests▐
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L
The Fitness Tests measures strength with the push-up test and sit-up 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. z
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. Ç
Upon completing either test enter the number performed, you will then see a results screen showing norms for your age and sex. ±Q≥b'
# Welcome to THE FITNESS TESTS v3.0
π
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. R   GEnie e-mail      : L.CAMERON1
   InterNet address  : 71611.751@compuserve.com
or the U.S. Mail 9    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 ' Tape Measure▐
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ùThe 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 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 abdomen, calf, 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. ∩╙'	 Tests▐
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4The Fitness Tests are divided into five category's. ;
1)  Strength tests: measure muscle strength and endurance G
2)  Cardiovascular tests:  measure how well your heart and lungs work 7
3)  Flexibility tests:  measure how "limber" your are M
4)  Body composition: estimates your percentage body fat and lean body mass C
5)  Circumference measurements: keeps record of body measurements c
All of the above tests can be taken be selected individually or, to take them all select <ALT-A>. ¡
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. J÷à≤╠∙ⁿP
▌''& User Information▐
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æThis is the User Information screen.  This screen (or the New User 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. a' View Results▐
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qThe view results screen shows you a summary of all tests taken. Press <ALT-V> to access the view results screen. s
Two results that are calculated that may require some explantion are the Waist/Hip Ratio and the Body Mass Index. 
WAIST/HIP RATIO (WHR) k
Shown to be associated with a higher likelihood of cardiovascular disease and is a useful risk indicator. 
Critical Values Q
 Concern          1.00             0.90
 Consider         0.97             0.88


BODY MASS INDEX (BMI) ½
The ratio of weight in kilograms divided by height-squared (in meters) Correlates, but not too well (coefficient only about 0.7), with measures of body fat. Can be misleading though.  It is used in clinical practice and preferred by many to height/weight tables. NIH states "major limitation is difficulty to interpret to subjects..." It just indicates whether you might be "obese" and more accurate measurement is desirable. I
                          BMI
                 Males            Females
~20% above        >27.2            >26.9   desirable                                 weight                                    ' Walk/Run▐
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▌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. ' Window▐
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┐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 v3.0, but can be helpful. ' Yes
' Zoom▐
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wMaximizes window (makes it take up the whole screen) or returns it to normal size. Can be used with help screens only. '6 Female Tape Measurements▐
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_Forearm - place the tape measure at the widest part of the forearm (i.e. just below the elbow) _
Wrist - place the tape measure around the wrist bone (i.e. the top outside part of the wrist) '2 Male Tape Measurements▐
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iThe tape measure should be placed even with the umbilicus (i.e. belly button) and parallel to the ground 'dΘ                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    tG≡"ôPΓ4>ÿDzG[&┤'▓2∞
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