






                            THE FITNESS TESTS v4.0.1












 Welcome to THE FITNESS TESTS v4.0.1

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 InterNet address  : les_cameron@juno.com

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>.

Have fun and stay healthy.

Les Cameron 03/02/98

     This manual contains information found in the online help.
Most of it can be found by pressing <F1> while using The Fitness Tests.
The Fitness Tests are very user friendly, if you have used other software
that utilzes pull-down type menu then you can skip reading this manual.
If you run into problems try pressing <F1> and reading the help screen.

GENERAL INFORMATION

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.

Tests

The Fitness Tests are divided into five category's.

1)  Strength tests: measure muscle strength and endurance

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

3)  Flexibility tests:  measure how "limber" your are

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

5)  Circumference measurements: keeps record of body measurements


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.

STRENGTH TESTS


   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.  

   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.

   VERTICAL JUMP/LEWIS FORMULA
 
This test measures power output.  Bodyweight and gravity are taken into
cosideration.  Enter base height in inches or centimeters, enter the highest
point reached in inches and centimeters, that is all there is this test.  The
Fitness Tests will perform the necessary calculations.  Results can be viewed
by pressing  <Alt-V>.

   ONE REP MAX ESTIMATE
   
The most dangerous repitition is the first one.  The potential for injury
decreases with each repitition performed.  Therefore one of the most dangerous
things that can be done is a one rep max (1rm).  The Fitness Tests allows you
to estimate how much weight can be lifted one time.  The formula is most accurate
if repititions are kept in the 3 to 10 range.


CARDIOVASCULAR TESTS

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 and the 12 minute walk/run.

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.

   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.

   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.   

   MAXIMUM OXYGEN CONSUMPTION
   
Oxygen uptake (consumption) is a very good indicator of cardiovascular
conditioning.  The Fitness Tests will calculate your oxygen consumption in
ml/kg-min.  The higher the number, the high you level of cardiovascular
fitness.

Remember what the number means is not as important as establishing
a base so change can be measured.  The formula used requires running at
a speed of at least five miles an hour (134 meters a minute), on a level
surface.


FLEXIBILITY TESTS

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.

   SIT and REACH
   
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.

   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>.


BODY FAT MEASUREMENTS

The 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.

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

   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 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.

      FEMALE TAPE MEASUREMENTS
     
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)

      MALE TAPE MEASUREMENTS
      
The tape measure should be placed even with the umbilicus (i.e. belly button)
and parallel to the ground.

   SKINFOLD CALIPERS
   
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.

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.

   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


RESULTS

The results menu allows you to Save, Retrieve, View, and Compare your
results.

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:)

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 <ALT-V> or printed
<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 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.

VIEW RESULTS
  
The view results screen shows you a summary of all tests taken.
Press <ALT-V> to access the view results screen.

Two results that are calculated that may require some explantion are
the Waist/Hip Ratio and the Body Mass Index.

WAIST/HIP RATIO (WHR)

Shown to be associated with a higher likelihood of cardiovascular disease
and is a useful risk indicator.

Critical Values
                  Males            Females
 Concern          1.00             0.90
 Consider         0.97             0.88


BODY MASS INDEX (BMI)

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.

                          BMI
                 Males            Females
20% above        >27.2            >26.9  
desirable                                
weight                                   

   
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 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> upon completion.

MOUSE

The mouse option allows you to adjust the speed of your Microsoft compatible
mouse.

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 copy of your results from an earlier date, simply retrieve
the results, then select the print option.

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 v4.0.1.  The results can then be entered
into THE FITNESS TESTS at your convenience.

NEW USER

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.

USER INFORMATION

This 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.

DATA ENTRY

This screen allows for easy entry of results from the Fitness Tests.  Use the
mouse, or <TAB> to move between fields.  All data must be entered in decimal
values (i.e. 1.5 = 1 and one half).


REGISTER

WHY REGISTER THE FITNESS TESTS

There are several reasons why you should register the fitness tests.
With registration you will receive
 1) Registration # for discounts on upgrades
 2) Technical support and notice of upgrades
 3) Upgrades on web site (http://www.siscom.net/~lcameron/ldcsoft.html)
 4) With registration of The Fitness Tests v4.0.1 (DOS) you recieve a
    FREE two-user version of Winfit v2.0 (a $25 value) to be released
    May 1998.
    IF YOU USE THE SOFTWARE THEN PLEASE REGISTER IT

HOW TO REGISTER                                                 

Print or view ORDER.TXT for registration information or...

Visit our web page (http://www.siscom.net/~lcameron/ldcsoft.html) for the
latest information on how to register The Fitness Tests.

