Frostbyte's 1980s DOS Shareware Collection

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Text File | 1990-11-28 | 73KB | 1,904 lines

Hello! Being a training fool, I spent a few weekends grinding out what you see here. I did this because I wanted to track my own work-outs and nothing else was available. I hope that you can derive some benefit from the work that I have done. If you find this useful, I would be interested in hearing from you. Although the system works as is, there is so much more that could be done to track stats in a gym. If "yer into it", please drop me a line or call. I would like to find someone, or a group of someones, that would like to see this idea grow into something MASSIVE. In exchange for your help, I will give you a complete copy of whatever we do - or possibly - depending upon your contribution level, give you a portion of the program earnings. Good luck with your training and remember the key to maintaining your motivation is to have fun! - KASEY 401 Snyder Ave. * Ann Arbor, MI 48103 (313) 668-8111 - voice (313) 662-9160 (BBS) - 1200/2400/N/8/1 TRAINER/II ---------------------------------------------------------------- PROGRAM OPERATION MANUAL Copyright (C) 1988 by Parados Technical Services ALL RIGHTS RESERVED Parados Technical Services 401 Snyder Ave. Ann Arbor, MI 48103 [313] 668-8111 COPYRIGHT NOTICE TRAINER/II is Copyrighted (c) 1988 By Parados Technical Services This document is Copyrighted (c) 1988 by Parados Technical Services No parts of this document may be copied in part or in whole, except as provided in the license agreement on the following page. DISCLAIMER Parados Technical Services makes no warranty of any kind, either express or implied, including but not limited to implied warranties of merchantability and fitness for a particular purpose, with respect to this software and accompanying documentation. In no event shall Parados Technical Services be liable for any damages arising out of the use or inability to use this program, even if Parados Technical Services has been advised of the possibility of such damages. TRADEMARKS TRAINER/II is a trademark of Parados Technical Services LICENSE AGREEMENT TRAINER/II is not, nor has ever been, public domain or free software. TRAINER/II is distributed under the User Supported software concept. Nonregistered users of TRAINER/II are granted a limited license to use TRAINER/II for a trial period, in order to determine if it suits their needs. Any other use of TRAINER/II, or use past this period, requires registration. Any use of nonregistered copies of TRAINER/II by a business, organization, or any kind of institution is strictly forbidden by Parados Technical Services and may constitute a crime. A registered copy of TRAINER/II must be treated like a book, in that the same registered copy may not be used in more than one computer at a time. All users are granted a limited license to copy TRAINER/II only for the purpose of allowing others to try it, subject to the restrictions as well as these: - TRAINER/II must be distributed in absolutely unmodified form, including ALL program, documentation and related files. - TRAINER/II may not be included with any other product for any reason whatsoever without a specific license from Parados Technical Services. - No charge or payment my be levied or accepted for TRAINER/II beyond that amount which covers disk media, shipping and handling or seven dollars US, whichever is less. Bulletin board system operators may post TRAINER/II on their BBS for downloading by their users without written permission only if the above conditions are met, and only if no special fee is necessary to access the TRAINER/II files. (A general fee to access the BBS is ok ) Distributors of User Supported and Public Domain software must obtain written permission from Parados Technical Services before distributing TRAINER/II and must follow the above conditions. Permission is almost always granted; this requirement is necessary to ensure protection for ourselves and TRAINER/II users from unscrupulous individuals. The following page contains registrations and ordering information. REGISTRATION AND ORDERING INFORMATION Registering TRAINER/II allows you to use the product after the trail period. Registered TRAINER/II users are notified of updates and receive priority support when calling for assistance. Most importantly, registered users know they are helping to make sure that high-quality software like TRAINER/II continues to be sold in this low-cost manner. TRAINER/II registration costs $20 for those that wish to track their own stats and $75 for gym or club use. Registration include a new copy of the program on 5.25" media and a printed manual. Checks and money orders are accepted. Purchase orders are accepted from national gym franchises. An evaluation disk with a current version of TRAINER/II is available for $10. This is to be used to test the program to see if it does what is needed. This $10 fee is not applied to the registration. TRAINER/II - Version 8K24 --------------------------------------------------------------- Remit to: Parados Tech. * 401 Snyder Ave * Ann Arbor, MI 48103 --------------------------------------------------------------- Quantity Item Unit Total _______ TRAINER/II Personal Reg. $15 ------- (Includes 5.25" disk) _______ TRAINER/II Commercial Reg. $50 ------- ( Includes 5.25" disk and printed manual ) ------- TRAINER/II Evaluation Kit $5 _______ Total _______ Payment BY: [ ] Check [ ] Money Order PO# _________ Name ______________________________________________ Company____________________________________________ Address____________________________________________ ____________________________________________ Phone (_____) ______________ Bus.(_____)_____________ Where did you hear of TRAINER/II __________________________ ___________________________________________________________ QUANTITY PURCHASES !@ IMPORTANT #! Any commercial use of TRAINER/II must be registered. Quantity discounts are available. If you own or operate a gym or other fitness institution and you will be using TRAINER/II for your members, you must have registered at least one COMMERCIAL copy of the program. Using a single computer, TRAINER/II can serve approximately 100 members. Should you have more than 100 members that plan on using this program, you will probably need to add another computer and another COMMERCIAL copy of TRAINER/II. Each computer that you are operating must have a registered copy of TRAINER/II. COPIES DISCOUNT 1 - 3 0% 4 - 7 10% 8 - 12 20% 13 + 30% A discount may be taken with orders submitted using a PO#, however, the balance must be paid within 15 days. Balances not paid within this time period are not subject to discount. Discounts apply only to separate orders. Discounts are not cumulative. TABLE OF CONTENTS ================= 1 - INTRODUCTION 1-1 Program Description................... 1-2 Hardware Requirements................. 1-3 TRAINER/II Files...................... 1-4 File Protection....................... 1-5 What To Record In The Gym............. 1-6 Data Storage.......................... 2 - GETTING STARTED 2-1 Installation.......................... 2-2 Setting Passwords..................... 2-3 GBASE................................. 2-4 Starting a TRAINER/II Session......... 2-5 Exiting............................... 3 - DETAILED OPERATION 3-1 T2.................................... 3-2 TRACKER................................ 3-3 EXCAT................................. 3-4 TRAINER............................... 3-5 GBASE................................. 3-6 MAKEPASS.............................. 3-7 CONPRNT............................... 3-8 EXREP................................. 4 - APPENDIX 4-1 HOW TO TREAT YOUR DATA DISK........... 4-2 A SAMPLE TRAINING DIARY............... INTRODUCTION 1-1 DESCRIPTION TRAINER/II is a database type of product that allows athletes to track and summarize training sessions. Primarily, TRAINER/II is used to record athletic training the involves free weights, machines and aerobic activity. This program was written to be used by gyms and other fitness institutions. However, it can be used just as easily by individuals that wish to track their own work-outs on their PC's at home or the office. In this case, the system would be set-up the same way as it would be in the gym except that only one, or just a few, users would be entering and summarizing. TRAINER/II is not designed to handle circuit training. 1-2 HARDWARE REQUIREMENTS TRAINER/II was designed to run on a low-budget IBM and compatible PCs. The minimum system should include 384K of RAM and two disk drives. Monochrome and color monitors are supported. No graphics are used so a graphics card is not necessary. A printer is necessary if hard copy reports are to be run. However, one is not mandatory. TRAINER/II can write reports to the disk drive should a printer not be available. Printers may be connected to LPT1 or LPT2 and must be capable of 132 column output. (80 column dot matrix printers work fine but must be configured for condensed print mode.) 1-3 TRAINER/II FILES These are the files included with each system. Check the disk to make sure that they are all present. If not, contact Parados Technical Services for a replacement disk at no charge. T2.EXE - TRAINER/II Controller TRAINER.EXE - Summary Module TRACKER.COM - Workout Database EXCAT.COM - Exercise Database MAKEPASS.COM - Create Passwords GBASE.COM - Member Database CONPRNT.EXE - Printer Set-up EXREP.EXE - Exercise Reporter In addition to these, other files are also written by TRAINER/II. Here is a list of their extensions and what each does. Extension Written By For --------- ----------- -------------------------------- .TRK TRACKER.COM This is the data file that contains all of the workouts .CAT EXCAT.COM Contains all exercise data 1-4 FILE PROTECTION Because the system was designed for club/gym use, all data files are protected with a rudimentary password protection scheme. Each member is given, or may choose, an 8 character file name and a 4 character password. Both of these must be entered each time the member uses the system. If a member does not have both of these, then they cannot use the system. This also keeps files safe from legitimate users. For example, it is possible that two members have the same user name. Possibly both have the last name WIZBANG. However, it should not occur that both have the same password. Members cannot view, edit or print another persons work-out data file without knowing both the user name and the password. 1-5 WHAT TO RECORD IN THE GYM Each member must have some form of a training diary to record what they do. (Which exercises or machines, numbers of sets, reps and weight) Here is what a single exercise might look like: Exercise Time ---------- S E T S ------------- Code Start End 1 2 3 4 5 ---------------------------------------------------------- CH1 0831 0854 15/135 10/155 8/185 5/225 5/245 Exercise Codes -------------- Rather than writing down entire exercise descriptions, codes are used to accelerate the recording process. For example, CH1 would mean the 1st exercise for CHest - or BENCH PRESS. The program called EXCAT is used to catalog various exercises. See that section for more information on what data is maintained for each exercise. Time ---- Time is a very critical element in any training program. When a exercise is started, the time is noted. In the previous example, the person began the exercise at 8:31am. They completed the last rep at approximately 8:54am. Reps and Weight --------------- For each set, reps and weight are recorded. Up to 10 sets may be recorded for a single exercise. However, monster sets can be recorded by splitting up the exercise into two or more entries. In this sense, there is no limit on the number of sets that can be recorded for a single exercise. 1-6 DATA STORAGE Here is the best way to handle data storage for gyms and clubs: Each member must sign-up before they can use the system. At that time, they will be issued a user name and a password. The GBASE program is used to record data such as full member name, address, phone #, membership renewal date and so on. See the GBASE section of this documentation for more on this. When the member is signed-up, they are also issued their own 5.25" data disk. (or 3.5" depending on your system configuration) Their user name is written across the top of the disk and is then filed alphabetically at some location near the computer. It is wise to assume that some members have not operated a computer. A single page of instructions pertaining to the care of their diskette should be provided to them when they receive the disk. See the appendix for a sample instruction sheet. Disk Capacities --------------- The standard 5.25" disks are capable of holding approximately 360,000 bytes of information. A 3.5" disk can be formatted to hold just about twice this amount. Each exercise that is recorded for a work-out uses about 68 bytes. So if a typical work-out involves 6 exercises, a single work-out will occupy 408 bytes. This means that a 5.25" diskette can hold over 850 work-out sessions. That figures to just over 3 years of data if members are averaging 5 work-outs per week. (Remember that this is for the 5.25" disk - the 3.5" disk holds twice as much.) If TRAINER/II is to be used for individual tracking, it is still recommended that a diskette be used for data storage. There is no reason to clutter up a hard disk with information such as this. GETTING STARTED 2-1 INSTALLATION Installing TRAINER/II is very straightforward. Hard Disk --------- If a hard disk system is being used, create a sub-directory and copy all files into it. Once this is complete, remove the original system disk and archive it for safe storage. Do not store this original disk near the member disk area. There are files on the disk that members should not have access to. Double Floppy ------------- First, make a copy of the system disk. Use the DOS command DISKCOPY. Once this is complete, store the original system disk in a safe spot in the event of a problem with the working copy. 2-2 SETTING PASSWORDS Before a TRAINER/II session can begin, data files must first be created using the utility program called PASSWORD. The first necessity is to have at least one data disk ready for use. This means that it has been formatted using the DOS command FORMAT. (Unless they were purchased pre-formatted) Place a blank formatted data disk into drive A:. All files created with the PASSWORD program will automatically be written to the A: drive. If a double floppy system is being used, place the working copy into Drive B: and enter PASSWORD. Hard disk users may simply enter PASSWORD from their C: prompt. The program will begin be explaining the operation. The first prompt will require the entry of an 8 character user name. FILE TO PROTECT OR CREATE ( 8 characters max.) : Enter a name that the member will use save their work-outs. For example, if the members full name is Karl Young, the user name could be YOUNG or KY or KYUNG or whatever. User names may not contain spaces as these will be used as file names for saving data on each member's disk. Once this has been entered, a password prompt will appear. PASSWORD (4 characters): GNUY Now a 4 character string must be entered to complete the process. All 4 characters must be used. A string is any combination of letters or numbers. It might be wise to let the members choose their own passwords so that they do not forget them. It is best not to use the members card number because this is something that is or could be general knowledge. After a 4 character password is entered, the file creation process will begin. A message will be displayed to indicate that the member's file has been created with the appropriate password inserted. Now remove the data disk from drive A: and label the disk with the members USER NAME. Do not write the password on the disk! Now insert the next data disk and repeat this process until all members have a data disk with their name on it. 2-3 GBASE - THE MEMBER DATABASE Is is possible to run TRAINER/II now ? No, not yet. Another file must be created first using the program called GBASE. GBASE is a member database that permits another form of control. Each member that will be using TRAINER/II must have been entered into the GBASE file. If this system is being used by an individual for home tracking, the only record in the file will be their own. Note that GBASE records are maintained on the system disk. Each time that a members sits down to use TRAINER/II, this file is checked to see that they are current. If the TRAINER/II system is being used to generate revenue (if members are being charged a separate monthly fee), an expiration date can be included in the GBASE record so that only current members can enter and summarize their work-outs. If there is no charge to members for using the system, an expiration date of 12-12-99 could be entered. Running GBASE ------------- To enter a member record, enter GBASE from the B: or C: prompt depending on the type of system in use. Select 'ENTER A RECORD' and then fill-in the information as requested. Each GBASE record maintains the following data: MEMBER NAME, ADDRESS, CITY, STATE, ZIP and PHONE USER NAME PASSWORD EXPIRATION DATE TIMES USED * MINUTES ON-LINE * REPORT RUNS * The fields marked with the * indicate display only. This means that it is not possible to insert data into these fields using GBASE. These are automatically updated each time that the member uses the system. If member charges are being accessed by usage, this information should be of use. When the information has been entered, press the ESC key to save and exit. Continue entering new members until everyone that wishes to use the system has a GBASE record. See the section on DETAILED OPERATIONS, GBASE for more on how to navigate within this program. 2-4 STARTING A TRAINER/II SESSION After a data file has been created using PASSWORD and a member record has been written using GBASE, the TRAINER/II System may now be activated to record work-outs. ** IMPORTANT ** Because TRAINER/II will automatically be looking there, data disks should always be inserted into Drive A:. At present, there is no way to change this - so just do it. If a double floppy system is being used, the TRAINER/II System Disk should be in the B: drive. Hard disk configurations should now be in that sub-directory. From the DOS prompt, enter T2 to activate TRAINER/II. eg. B>T2 or C:\TRAINER>T2 Opening Screen -------------- The first screen that will appear is the one that should be visible when the system is not in use. This is the one that briefly describes what TRAINER/II does and waits for members to enter their USER NAME and PASSWORDS. Here is how a session should proceed: A member finishes their work-out and then sits down at the computer with their training diary for that day. The first task for the member is to locate their own personal data disk and insert it into the A: drive. If they do not yet have a data disk, they must request one via the system operator or the gym management. It is not possible for a new member to create their own data disk. Next, the member enters their USER NAME and PASSWORD. As soon as the fourth character of the password is entered, the system will begin the checking process. Two checks are made, one to see if the member has a valid GBASE record and that the expiration date has not yet pass. Secondly, the data disk will be checked to see if the password matches the one embedded in the data file. If either check fails, the opening screen is returned. When both checks pass, the control menu appears which allows the member to enter the system. Here are the choices with which the member will be presented: ENTER A WORKOUT RUN REPORTS EDIT THE EXERCISE DATABASE PRINT EXERCISE LIST ALL DONE The member will select an option using the Up-Down arrow keys. When the reverse video bar is resting on top of the option that they desire, the RETURN or ENTER key is pressed. As soon as the work-out has been entered, the member is again presented with the above menu choices. At that time, they may select to run a status report or leave the system so the next member may enter their work-out data. 2-5 EXITING TRAINER/II At the end of the day, the TRAINER/II computer should be turned-off. First, the TRAINER/II program should be ended. To do this, here is what must be entered: Enter any USER NAME followed by a PASSWORD of 'HALT' This will immediately halt T2 and return the system to DOS. If using a double floppy system, remove the disk(s) from the machine and turn the power off. Should a hard disk be in use, the heads should be parked and then powered-down. DETAILED OPERATION 3-1 T2....The TRAINER/II CONTROLLER All TRAINER/II sessions are started by entering T2 from the DOS prompt. If this program is being used in a gym, this should be done once in the morning by gym management. Members should not have to know how to start TRAINER/II. Obviously, if work-out stats are being tracked for individual use, T2 will be entered each time that a work-out is to be recorded. Description ----------- T2 is the controller program that accepts user names and passwords. In addition, T2 loads all TRAINER/II modules when requested and then updates specific files to reflect system usage. All TRAINER/II modules are supplied in executable format. (Either a .COM or .EXE file) Generally, it would be possible to run any of these system files from the DOS prompt. This is not entirely true with TRAINER/II. Current Users Only ------------------ The first check that T2 makes is to the GBASE file. If the member has not been added to this file, T2 will check no further. In this case, the USER NAME screen will reappear and wait for another input. A message of **NOT FOUND** will be displayed to let the user know that their USER NAME was not found in the GBASE file. If the user is found in the GBASE file, T2 then checks to make sure that the current system date is less than the expiration date associated with that particular member. Should the current date be greater than the renewal date in the GBASE file, a message of **EXPIRED** will be displayed. Otherwise, the data file is checked for the proper password. When the user enters the fourth character of their password, T2 assumes that the data disk has already been inserted into drive A. As soon as the GBASE check is complete, T2 tries to find the data file in drive A. If the file is found, the password is read and compared to the one entered. Should the password not match OR if the file found is not the same as the user name, T2 will return to the opening screen and wait for the next USER NAME to be entered. A message of *PASSWORD?* will be displayed to let the user know that they have not entered their password correctly. File Protection --------------- Each time that a member signs-on to the system, (they correctly enter their user name and password) T2 writes a small file that makes note of who the current user is. With each module that is selected, TRAINER/II checks this file to make sure that the user is editing or summarizing only their file. For example, if a user sings-on with their own user name and password but then inserts someone elses data disk, TRAINER/II will detect this and return them to T2. It is not possible to edit or print another member's training data without knowledge of their password. The Main Menu ------------- When a correct user name and password has been entered and the data disk has been found in drive A, a small main menu will appear. ENTER A WORKOUT RUN REPORTS ADD/EDIT EXERCISE CATALOG PRINT EXERCISE CODES ALL DONE The user now has five choices. If they are ready to enter a work-out, all that is necessary is to press the ENTER key. The other menu choices are selected by pressing the Up-Down arrow keys. Each press of an arrow key will cause the menu pointer to move one selection. When the menu pointer is resting on top of the desired option, the ENTER key serves to confirm the selection. USAGE.LOG --------- When a member correctly signs-on, a timer is started. The timer is ended when the user decides to end the TRAINER/II session. A text file is automatically updated each time that a member finishes a session. This text file provides gym management with information pertaining to who, how long and when the system is being used. If this file is not deleted, it will continue to grow each time that a member finishes. It is recommended that this file be printed and deleted each week so not to grow too large. Each time that T2 is run, the user will have the option of deleting this file. To obtain a copy of what this file contains, enter the following from the DOS prompt. COPY USAGE.LOG PRN This file will be found on the default drive. (This will be drive B: for floppy users and on the default sub-directory for hard disks. GBASE Update ------------ Immediately after the USAGE.LOG is appended, T2 then attempts to update the users GBASE file. As mentioned earlier, GBASE records contain fields that were not possible to directly edit. These were system usage fields such as: MINUTES ON-LINE NUMBER OF SUMMARIES RUN NUMBER OF TIMES THE USER SIGNED-ON CORRECTLY In certain situations, it may be desirable or necessary to charge members according to the time they use or number of reports that are run. In these cases, gym management has a way of knowing who is using the system and to what extent. At the end of each month, or whenever the billing period ends, these values may all be reset to zero using the RESET option from within GBASE. If these fields are never reset, they will simply continue to accumulate system usage. How To Exit T2 -------------- Members should not be allowed to exit T2. Ctrl-C and Ctrl-BREAK will not produce a DOS prompt. To exit to DOS, type in any user name. Follow this user name with a password of HALT. T2 will immediately abort. Remember, the HALT password should not be used by any member as this would permit them access to the TRAINER/II system files. T2MSG.DEF --------- The bottom 5 lines of the T2 opening screen can be customized by creating a file called T2MSG.DEF. When T2 loads, a check will be made for this file. If it is found, the contents (up to 5 lines) will be read into memory. Each time the USER NAME/PASSWORD screen is displayed, these five lines will be included. NOTE: These five lines must be created with an editor or word processor that is capable of writing text (ASCII) files. Use the COPY CON: procedure if an editor is not available. For example: B>COPY CON: T2MSG.DEF <ENTER> line1 <ENTER> line2 <ENTER> line3 <ENTER> line4 <ENTER> line5 <ENTER> ^Z <- this means hold down the Ctrl key, then press Z When the ENTER key is hit after the ^Z, the file will be created. In a gym setting, these lines would best include the name of a the person to contact for members interested in signing-up or who to contact in case of problems with the computer or printer. 3-2 TRACKER....TRAINING DATABASE Each time that a training session is completed, the work-out should be entered into TRACKER. To load TRACKER, the first option in the main menu of T2 must be selected. TRACKER's Opening Menu ---------------------- > Enter a workout < Update (edit) List all on screen Delete a single exercise Quit Enter a Workout --------------- A training work-out is defined as group of exercises performed in an uninterrupted period of time. It is possible to work-out three times per week or three times per day. Each entry into TRACKER holds the activity for a single exercise. These are also referred to as a single training record. Therefore, a work-out consists of one or more training records that have the same date. One record contains the following: DATE OF ACTIVITY EXERCISE CODE START TIME FINISH TIME REPS[10] WEIGHT[10] Date of Activity ---------------- This is a six character entry that consists of month, day and year. It is entered in the following format: MM/DD/YY or 12/25/88 The right-slashes (/) need not be inserted. As soon as the sixth character for date is entered, the cursor will advance to the next field in the record. Exercise Codes -------------- For each exercise performed, a code is entered. Rather than entering BENCH PRESS, a code such as CH1 is used. This is done for two reasons: 1 - Codes are faster to enter which makes tracking easier. 2 - Codes ensure that data for the same exercise is correct. For example, if full exercise titles were in use, it might be possible to enter BENCH PRESS one time and then BNECH PRESS the next. Without a standardized coding system, it would take longer to compete a training entry and error potential would be higher. If a member is entering a work-out for an exercise not yet cataloged in EXCAT, it is not possible to complete the entry. The member must exit TRACKER and select EDIT EXERCISE CATALOG from the T2 main menu. Start Time ---------- Each time that an exercise is started, the time should be noted in the training diary. A twenty-four hour clock system should be used. For example, if the exercise began at 1pm, the start time would be recorded at 1300. Finish Time ----------- When the last rep is completed, the clock should be checked again. The time is then recorded so that TRAINER/II may calculate elapsed time for that exercise. Reps and Weight --------------- Up to 10 sets may be entered for a single exercise. However, should more than 10 sets be completed, additional records may be added so that any number of sets may be accommodated. Weights of 1 ------------ Certain exercises may not offer clear-cut resistance levels. For example, how much weight should be entered for a set of abdominal crunches, hanging knee-ups or dips? In this case, it is suggested that reps only be recorded. If the athlete chooses to add weight, such as plates, the plate weight is then recorded. For example, if hanging dips were completed using only body weight, reps alone would be entered for each set. If a weight belt was used to increase the body weight by 35 lbs., then the reps would be entered at a weight of 35. If reps are being recorded in this instance, the 1 does not need to be entered. Any set that has reps greater than 1 and has weight equal to 0 will automatically be changed to 1. This is done to speed along the data entry procedure. Editing Keys ------------ While within the TRACKER edit screen, certain keys are activated to assist with data entry. ENTER or RETURN - Cursor to the next field F9 - Cursor to the previous field Left/Right Arrows - Moves the character cursor INS/DEL - Inserts a space or deletes one Ctrl-T - Blanks field to the right Ctrl-Y - Blanks entire field ESC - Exit and save Once the ESC key is pressed, TRACKER will check the information that has been entered. Exercise codes will be compared against those found in the EXERCISE.CAT file. If the one entered is not found, then TRACKER will re-display the edit screen with the cursor resting in the exercise code field. It is not possible to exit with a code that has not been entered into EXCAT. In the event that an exercise has been entered but this particular code has not yet been saved in EXCAT...here is a solution: Enter a code, any code, that does exist. This will allow the training record to be saved so that the rest of the work-out may be recorded. Then return to the T2 menu to ADD/EDIT the exercise database. Once this has been done, return to TRACKER and update this exercise to reflect the new exercise code. Updating An Existing Training Record ------------------------------------ The second item on the main menu of TRACKER is for updating records that have already been saved. This is used when a record has been saved with incorrect data. (Possibly when an incorrect code was intentionally entered as previously described.) Enter a workout > Update (edit) < List all on screen Delete a single exercise Quit To activate, press the U key or move the menu pointer using the Up-Down arrow keys. A training record number will be requested. If it is not known, the List feature should be used first. Once a valid training record number has been entered, the edit screen will appear with all of the previously saved data for that exercise. Listing All Records On The Screen ------------------------------------ The third item on the main menu of TRACKER is for listing all records that have already been saved. This is used to determine record numbers associated with each training record that has been saved to the data disk. Enter a workout Update (edit) > List all on screen < Delete a single exercise Quit To activate, press the L key or move the menu pointer using the Up-Down arrow keys. The screen will clear and a prompt will instruct the user to press 1, 2 or 3. This will begin sending the list to the screen. The 1 key sends the list to the screen quickly while 3 will pause approximately 1/2 second between each exercise. This speed may be adjusted during the scroll by pressing any of these keys. To pause during the scroll, press the SPACE BAR once. To restart the scroll, press the SPACE BAR again. To abort the scroll, hit the ESC key anytime while the list is being displayed. Deleting A Training Record -------------------------- The fourth item on the main menu of TRACKER is for deleting a single training record. A good example of when this might be needed is when a work-out is accidentally entered twice. Enter a workout Update (edit) List all on screen > Delete a single exercise < Quit To activate, press the D key or move the menu pointer using the Up-Down arrow keys. A record number will again be requested. If this number is not known, use the List option. The TRAINER module (report generator) will skip over any records that have been deleted. NOTE: If a work-out was entered twice, the duplicate training records do not necessarily have to be deleted. The next group of work-out records may be entered on top. Rather than selecting the first option, the Update feature would be used. The new work-out could then be entered directly on top of the one that was accidentally entered a second time. Exiting TRACKER --------------- When the work-out has been saved, TRACKER can be exited by pressing the Q key or moving the Up-Down arrow keys until the menu pointer is resting on top of the last option in the menu. ENTER will then cause the T2 main menu to reappear. 3-3 EXCAT...EXERCISE CATALOG The second option in the main menu of T2 will load this module. Description ----------- EXCAT is a database that organizes exercise codes. TRAINER/II is shipped with a fully loaded EXERCISE.CAT file however it may be edited with EXCAT or deleted should none of these exercises apply. Opening Menu ------------ After selecting the second option from the T2 menu, the following will appear: > ENTER AN EXERCISE < UPDATE LIST ALL ON SCREEN QUIT The first option will produce a blank exercise record that will possess the following fields: BODYPART FULL NAME OF EXERCISE EXERCISE CODE * EXERCISE TYPE (AEROBIC, FREE WEIGHTS, MACHINES) The * indicates that this is a display only field. It is not possible to enter an exercise code because these are automatically created by EXCAT. Bodypart Codes -------------- There are 11 different bodypart classifications. Each exercise must be associated with one of the following: ABS, BICEPS, BACK, CALVES, CHEST, DELTS/SHOULDERS, FOREARMS, QUADS/LEG BICEPS, TRICEPS, TRAPS/NECK, HEART/CARDIOVASCULAR All of the above are abbreviated with a two character code. For example, BICEPS is BI, ABS is AB, BACK is BK. All of these codes are listed on the edit screen so there should be no problem making this entry. As soon as the second character of the bodypart code is entered, the field cursor will advance to the next position. Full Exercise Name ------------------ The next field requires the full name of the exercise that is being entered. For example, if BENCH PRESS-INCLINE is being entered, this is precisely what would be typed-in. One of the reports that is generated by TRAINER is an exercise summary that will list all exercises by their full name. This provides users with quick reference regarding totals, averages and maximums on specific exercises. Exercise Type ------------- The remaining field that must be entered is the type. There are currently three types. Aerobic, Free Weights or Machines. Press the letter that corresponds most closely to the type of exercise that is being entered. If floor exercises such as sit-ups or push-ups are being entered, it is suggested that the Free Weights category be used. Editing Keys ------------ While within the EXCAT edit screen, certain keys are activated to assist with data entry. ENTER or RETURN - Cursor to the next field F9 - Cursor to the previous field Left/Right Arrows - Moves the character cursor INS/DEL - Inserts a space or deletes one Ctrl-T - Blanks field to the right Ctrl-Y - Blanks entire field ESC - Exit and save When the ESC key is pressed, EXCAT will ask if the record should be saved. However, EXCAT will only save complete records. All three fields must be complete before a save will be offered. Exercise Codes -------------- EXCAT automatically generates exercise codes. Based on the number of exercises already entered for a particular bodypart, EXCAT will create the code using the bodypart code followed by a number. For example, when the first chest exercise is entered, it will be assigned CH1. The second one will be CH2 and so on. EXCAT takes care of this task so to ensure that an exercise code is not used more than once. Printing the Exercise Code List ------------------------------- When all exercises have been entered, a list may be generated by running the EXREP program. If gym management is attending to this, EXREP should be entered at the DOS prompt. This program may also be selected from the T2 menu. 3-4 TRAINER...THE REPORT GENERATOR This module is not yet complete however it does work. As soon as this one is loaded, the analysis process begins. The data file is read and the output file is created. Currently, the output is sent directly to the default drive. The User Name is extended with a .REP. In other words, if the file ZORK has just been summarized, the report on disk will be called ZORK.REP To send the report to the printer, use: COPY username.REP PRN or view it with an editor or ASCII file viewer such as SHOW.COM The Output Reports ------------------ Multiple reports are generated by TRAINER. Here is list of what can be produced from the work-out files: 1 - Detail Activity Listing 2 - Bodypart Analysis 3 - Exercise Training Report 4 - Time/Efficiency Summary Detail Activity Listing ----------------------- The first report lists each work-out as they were entered. This is useful for reviewing recent training efforts to learn exactly what was completed in a single work-out. This report shows all of the information that was entered into the TRACKER module. Training calculations are limited to daily totals and the OVERALL TOTALS section at the end of the report. * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * TRAINER/II - VERSION 8K28 DETAIL ACTIVITY LISTING * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * KASE.TRK MON-28/NOV/88 DATE STRT-END ELAPSED EXR --- R E P S X W E I G H T -- ==================================================================== 110988|0748-0800 ( 0.200) CH1 |12x135| 8x155| 6x175| 5x185| 8x1 |0801-0810 ( 0.150) CH6 |10x 25|10x 30| 8x 35| 8x 40| 8x 45 |0812-0818 ( 0.100) CH4 |10x 70|10x 90| 8x120| 6x120 |0820-0840 ( 0.333) HT1 |20x 1 -------------------------------------------------------------- TOTAL ET= 0.78 HRS SETS=15 REPS= 117 WEIGHT= 10705 LBS 111188|1205-1230 ( 0.417) HT1 |25x 1 |1235-1242 ( 0.117) QD1 |10x135| 8x155| 7x155 |1243-1248 ( 0.083) QD2 |10x 40|12x 60|10x 80 -------------------------------------------------------------- TOTAL ET= 0.62 HRS SETS=7 REPS= 57 WEIGHT= 5595 LBS The above represents two days of training as told by the Detail Activity Listing report. The elapsed time is given in decimal hours. WEIGHT= is the total pounds moved. This is the sum of reps times weight for each set. At the end of each DAL report, an OVERALL TOTALS section summarizes the total work-outs processed. << OVERALL TOTALS FOR KASE.TRK >> SESSIONS | 12 TIME | 8.67 HRS ( 0.72) SETS | 260 ( 22) REPS | 2624 ( 219) WEIGHT | 92.9 TONS ( 15491 LBS) TIME UTILIZATION (%) AEROBIC=31.2 FREE WEIGHTS=49.2 MACHINES=19.6 In the WEIGHT calculation, when total weight exceeds 100,000 pounds, tons are used to represent total resistance. Tons are defined as pounds divided by 2000. The ( ) bracketed values represent session averages. In this case, the average work-out lasts .72 hours, is 22 sets and 219 reps and 15,491 pounds long. A time breakdown is given to show where time is being spent with respect to the exercise type categories. In this case 31% of the athletes time is being spent with cardiovascular activity while 49% is spent lifting free-weights. For the remainder of the time, machines are being used. Bodypart Analysis ----------------- The second report breaks down the work-out file by bodypart to show where efforts are being concentrated. Data is grouped by current month, previous month and total in file to show trends. * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * TRAINER - VERSION 8K28 BODYPART ANALYSIS * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * KASE.TRK MON-28/NOV/88 -------CURRENT MONTH------- -------PREVIOUS MONTH------ BODYPART HRS. SETS REPS WEIGHT HRS. SETS REPS WEIGHT ====================================================================== ABS...... 0.3 11 375 375 0.0 0 0 0 BICEPS... 0.9 32 300 17170 0.0 0 0 0 BACK..... 0.7 33 324 29977 0.0 0 0 0 CALVES... 0.3 12 144 11800 0.0 0 0 0 CHEST.... 1.6 60 504 52650 0.0 0 0 0 FOREARMS. 0.2 12 142 8500 0.0 0 0 0 DELTS.... 0.6 23 188 8540 0.0 0 0 0 QUADS.... 1.0 40 345 36485 0.0 0 0 0 TRICEPS.. 0.3 19 192 8911 0.0 0 0 0 TRAPS.... 0.1 11 110 11480 0.0 0 0 0 TOTALS... 8.7 253 2624 185888 0.0 0 0 0 HRS. is total decimal hours for the bodypart. Not shown here, due to formatting, is the third group of stats that pertain to file-to-date. This means that all work-outs in the file are also shown for whatever period of time that the file contains. This could be three months, a year or more. The term file-to-date simply means 'everything in the file.' The category for HEART/CV is not shown here because sets, reps and weight do not apply. This category should be monitored for time contribution in the OVERALL TOTALS section of report 1. In this particular example, the athlete has not yet completed the first month of tracking. When this does occur, a second part to this report is also generated. Using the same format, percentages are calculated so to get a better idea of how the efforts are divided. Using only the above report, it is not immediately clear how much effort is going into biceps versus back. This percentages report shows all relative differences. Exercise Tracking Report ------------------------ The next report looks at each exercise and reports totals, averages and maximum values. This report is shown in two parts here due to formatting limitations. (The report is 132 columns while this documentation is only 80) * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * TRAINER/II - VERSION 8K28 EXERCISE TRACKING REPORT * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * KASE.TRK MON-28/NOV/88 ----------TOTAL ON FILE------------ BODYPART/EXERCISE OCC. HRS. SETS REPS WEIGHT ============================================================ ** ABS ** CRUNCHES...................... 1 0.10 3 150 150 INVERTED CRUNCHES............. 2 0.18 8 225 225 ** BICEPS ** STRAIGHT BAR CURLS............ 3 0.37 15 143 10375 EZ CURLS...................... 1 0.17 5 56 3720 DB CURLS...................... 2 0.25 9 77 2595 CONCENTRATED DB CURLS......... 1 0.07 3 24 480 ** BACK/LATS ** CABLE PULLDOWNS............... 2 0.20 9 83 9570 SEATED PULLS.................. 3 0.33 14 138 17050 BENT OVER ROWS................ 1 0.10 5 36 3290 ROMAN CHAIR EXTENSIONS........ 1 0.10 5 67 67 The section of the report shows the total on file. This presents an overall picture of what the member is doing. The time period could be for months or years. The other portion of the Exercise Tracking Report shows exercise averages and maximum values. * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * TRAINER/II - VERSION 8K28 EXERCISE TRACKING REPORT * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * KASE.TRK MON-28/NOV/88 ------AVERAGES------ ------MAXIMUMS------ BODYPART/EXERCISE MIN. SETS REPS WGT MIN. SETS REPS WGT ======================================================================= ** ABS ** CRUNCHES................ 6.0 3.0 50 1 6.0 3 150 1 INVERTED CRUNCHES....... 5.0 4.0 28 1 8.0 5 150 1 ** BICEPS ** STRAIGHT BAR CURLS...... 7.3 5.0 10 73 9.0 5 53 105 EZ CURLS................ 10.0 5.0 11 66 10.0 5 56 95 DB CURLS................ 7.5 4.5 9 34 9.0 5 39 40 CONCENTRATED DB CURLS... 4.0 3.0 8 20 4.0 3 24 20 ** BACK/LATS ** CABLE PULLDOWNS......... 6.0 4.5 9 115 7.0 5 47 150 SEATED PULLS............ 6.7 4.7 10 124 7.0 5 48 160 BENT OVER ROWS.......... 6.0 5.0 7 91 6.0 5 36 105 ROMAN CHAIR EXTENSIONS.. 6.0 5.0 13 1 6.0 5 67 1 By reviewing this, the member can quickly determine their average working weight and number of reps 'usually' completed for a given set. For example, this person is doing about 10 SEATED PULL reps per set with an average weight of 124 pounds (or plate units if the exercise is a machine). It is also easy to spot that their best lift was 160 pounds. Time/Efficiency Report ---------------------- The fourth report is a report that looks at overall time spent versus active time. This variance can be used to gauge the amount of slack time or idle minutes. Overall time is determined by calculating the elapsed time from the start of the first exercise to the ending time of the last exercise. The active time is the sum of the individual elapsed times for each exercise. Their difference is the slack or idle time that is spent in the gym. Because the clock is not started until the actual work-out begins, this idle time should not reflect changing or showering. The intention here is to show how much time is spent being at the gym that might be reduced. For example, if a person has 30 minutes of idle time per work-out, there is a good chance that they are talking too much between sets. * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * TRAINER/II - VERSION 8K28 TIME/EFFICIENCY REPORT * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * KASE.TRK MON-28/NOV/88 TOTAL AVAILABLE DAYS: 18 WORKOUTS PROCESSED : 12 FREQUENCY PCT. > 66.7 (ie. You're working-out 4.7 days per 7 day week) TOTAL TIME SPENT : 9.867 TOTAL ACTIVE TIME : 8.667 EFFICIENCY PCT.> 87.8 (ie. You're averaging 6.0 idle minutes/work-out) YEARLY PROJECTIONS At this rate you will... * Go to the gym 242 times * Spend approximately 199 hours there (although 24 hours will be spent idle) * Add 0.4 years to your life each year * Potential Gain Over 30 years : 12.0 additional years In addition to knowing how many times the gym will be frequented, a rough calculation is made to determine the amount of good that is being done on a yearly basis. The 30 year benefit is calculated to show total additional years that may be attained through sweat. 3-5 GBASE...MEMBER DATABASE GBASE is a database program that maintains member data. Specifically, GBASE must be used for TRAINER/II to operate. Even if nothing is charged to use TRAINER/II, all participating members must have been entered into the GBASE file. Here is a list of the fields that GBASE uses: FULL MEMBER NAME ADDRESS + CITY + STATE + ZIP + PHONE + EXPIRATION DATE USER NAME PASSWORD NUMBER OF SIGN-ONs * MINUTES * NUMBER OF TIMES REPORTS WERE PRINTED * + Indicate that these fields are optional. * Indicate display only fields. GBase is not intended to be used by members. This program should be operated only by gym management. The reason for this is twofold. One, the members should not know each others passwords. Anyone having access to GBASE will be able to edit/print data files other than their own. Two, expiration dates should be updated only by gym management. GBASE.DEF --------- Before loading GBASE, it is suggested that a small file be created to expedite the data entry process. Each time that GBASE loads, a file called GBASE.DEF is read into memory. (if it exists) This file contains two lines of text. Line one is the city in which most members live. The second is the state. This will become the default for each member that is added to the database. To create this file from DOS: COPY CON: GBASE.DEF <ENTER> city <ENTER> state <ENTER> <-- note that state is a 2 letter code ^Z <ENTER> <-- ^Z means to press Ctrl, then Z The file will be created on the disk following the final <ENTER>. Loading GBASE ------------- GBASE is found on the TRAINER/II System Disk. To load, enter GBASE from the DOS prompt. Eg. B>GBASE <ENTER> GBASE Main Menu --------------- When GBASE starts, the following menu will appear: ENTER NEW MEMBERS UPDATE/EDIT/SEARCH DELETE A MEMBER LIST ON SCREEN PRINT ALL MEMBERS QUIT The first letter in each menu selection will be highlighted in bright white. If not, the contrast should be adjusted to make this apparent. All menu options are selected by pressing the first letter of any option. ie. E,U,D,L,P,Q are valid keys. Enter New Members ----------------- If E is pressed, the screen will clear and a list of fields will be presented on the left side of the screen. Each of the fields will have a number to it's immediate left. This number references the field. For example, to enter the name of a new member, press 1. A prompt will appear at the bottom of the screen. It is here that all data responses will be entered. Once the <ENTER> key is pressed, the response will be posted to the right of the field name. All responses are converted to upper case before being posted. This process continues until all mandatory fields have been entered. GBASE will not save a record unless each of the following fields have something entered: FULL NAME EXPIRATION DATE USER NAME PASSWORD Saving A Record --------------- When the record is complete, press the X key and GBASE will ask if the record should be saved. If Y is pressed, the record will be written to disk. Another prompt will then appear on the 25th line asking if another member needs to be entered. Update/Edit/Search ------------------ All member records are referenced by number. The first one saved is #1, the second one is #2 and so on. If a member's record is to be updated, the record number must be known. After pressing U, a prompt will appear asking for the record number of the member that needs to be edited. If this is unknown, a search may be initiated from this prompt. Member records may be searched by name or expiration date. For example, if the record number for BEN DAMS is unknown, an entry of BEN D will produce a list of all members having the first name of BEN and the last name beginning with D. If a check is being made for all members that have an expiration date of 121288, then this list will be produced. Once the list is generated, GBASE will again ask for a record number. If the member was not listed, it will then be necessary to re-seach using different criteria or use the List option. Deleting A Member ----------------- When a member has left the gym or chooses to no longer use the TRAINER/II system, their record should be deleted. The member record number must be used in order to delete. If the number is not known, use the Update or List option. Once the record number is entered, GBASE will confirm the deletion. When a member is deleted, the record is not physically removed from the file. A small greek character called sigma is written over the first characters in both the USER NAME and the FULL NAME. Should the member return, the sigma may be replaced with the original characters and the member record is again active. To physically remove the member from the database, simply enter the next new member on top of the deleted one. In other words, rather than using the N option to enter a new one, use the L option and see where the deleted records are located. Then use the U key to place the new member data over the deleted one. Listing Members on the Screen ----------------------------- A screen list of all members can be generated by pressing the L key. The screen will clear and a prompt will instruct the user to press 1, 2 or 3. This will begin sending the list to the screen. The 1 key sends the list to the screen quickly while 3 will pause approximately 1/2 second between each member. This speed may be adjusted during the scroll by pressing any of these keys. To pause during the scroll, press the SPACE BAR once. To restart the scroll, press the SPACE BAR again. To abort the scroll, hit the ESC key anytime while the list is being displayed. Printing All Members -------------------- A printer listing can be run by pressing the P key. The screen will clear and a prompt will appear: Set printer to top of page and <ENTER> or <ESC> to cancel Make sure the printer is on-line and set to the top of a new page before pressing <ENTER>. Output is sent to LPT1 (the primary parallel printer) formatted for 80 columns. All record information is included in the report. NAME........Phone #......Renewal Date...Used, Minutes, Reports Address, City, State, Zip UserName Password After the 18th record is printed, a form feed character is sent to the printer to advance the paper to the top of the next page. Control is returned to the main menu when printing has finished. Exiting GBASE ------------- When all member data has been entered, press the Q key. GBASE exits back to DOS. 3-6 MAKEPASS...PASSWORD/TRK FILE CREATOR When a new member wishes to use the TRAINER/II System, a data file must be created using MAKEPASS. This program should not be made available for member use. To make a data file follow these steps: 1 - Place a blank, formatted diskette into drive A. 2 - From the C or B prompt, enter MAKEPASS. 3 - Enter an (8 character max.) user name. 4 - Enter a 4 character password. When the password is entered, MAKEPASS creates a file on drive A using the User Name as the file name and .TRK as the extension. The password is inserted into this file and is checked by T2 each time the user wishes to add a work-out. This program should be used first. A GBASE record should be created after the .TRK file is established. When both of these items have been attended to, the TRAINER/II System may be used. 3-7 CONPRNT...PRINT CONDENSER If an 80 column dot matix printer is being used, it must be set to condensed mode before entering T2. A utility program called CONPRNT.EXE is included with TRAINER/II to assist with this matter. This program can be loaded from DOS by typing in its name from the DOS prompt. eg. B>CONPRNT <ENTER> To run this program and then run T2, use the batch file called T.BAT. Definition Of A Batch File -------------------------- A batch file is a DOS file that contains one or more DOS commands. When a batch file is run, the commands in the file are executed one after the other until the end of the file. All batch files are given the extension .BAT. To run T.BAT, type T from the DOS prompt. This will load CONPRNT and then immediately run T2. Why Use T.BAT ------------- The reason T.BAT is a good idea is that by using this batch file the printer set-up will never be forgotten. TRAINER/II does not attempt to configure the printer before sending reports there. If an 80 column dot-matrix printer is not set to condensed mode prior to loading T2, the reports that are printed by the members will not be readable. If the printer used for TRAINER/II is not a wide carriage or if it cannot be set to condensed mode through a front panel switch - then use this batch file to start T2 each day. 3-8 EXREP...EXERCISE CODE LISTER A complete listing of the exercise database may be produced by selecting the fourth option from the main menu of T2. When this option is selected, the screen will clear and the EXERCISE.CAT will be read into memory. After it has been sorted, a prompt will alert the user that the printer must be set to the top of the page. The printer must also be on-line. The following is a partial print-out of the exercises with which TRAINER/II is shipped. Note that the listing is sorted alphabetically by NAME CODE. REC BODY NAME TYPE NUM PART EXERCISE NAME CODE CODE ===================================================== 32=AB | CRUNCHES | AB1 | W 35=AB | HANGING KNEE-UPS | AB2 | W 36=AB | LEG CANTILEVERS | AB3 | W 51=AB | INVERTED CRUNCHES | AB4 | W 4=BI | STRAIGHT BAR CURLS | BI1 | W 5=BI | EZ CURLS | BI2 | W 6=BI | DB CURLS | BI3 | W 39=BI | PREACHERS | BI4 | W 16=DE | FRONT RAISE-STR.BAR | DE1 | W 17=DE | SIDE DB RAISES | DE2 | W 40=DE | SEATED PRESS-FREE BAR | DE3 | W 41=DE | SEATED PRESS-SMITH MACHINE | DE4 | M 47=DE | 1 ARM CABLE RAISES | DE5 | M 18=QD | SQUATS | QD1 | W 19=QD | LEG EXTENSIONS | QD2 | M 20=QD | SISSY SQUATS | QD3 | W 21=QD | HACKS | QD4 | M 27=QD | LEG CURLS-PRONE | QD5 | M 28=QD | LEG CURLS-STANDING | QD6 | M 43=QD | INV.LEG PRESS | QD7 | W As soon as the printing is complete, the user is returned to the main menu of T2. 4-1 H O W T O T R E A T Y O U R D A T A D I S K -------------------------------------------------------------- Each user of the TRAINER/II System uses their own data disk to track their work-outs. It is important that you understand a disk's limitations as the data contained on it is not indestructible. A 5.25" disk consists basically of three parts: 1 - The media 2 - The cover 3 - The jacket The JACKET is the sleeve portion of the package that does for the disk what an album cover does for a musical recording. It keeps dust and other unwanted particles off the media. The COVER is the (usually) black plastic material that people generally adhere stickers to for the purpose of identifying the disk. This is also the part of the disk that humans should touch for the purpose of inserting, removing, transporting and so on. The MEDIA is the shinny dark brown surface contained within the cover. This is where the magnetic recordings are stored. All of your work-outs will be stored somewhere on this media. What you do with the JACKET is and the COVER is of little importance. They do not contain information so it is difficult to create a problem based on how you handle them. The only precaution is do not write on the COVER with sharp objects such as fine point pens. Actually, you can - but don't use Federal Express pressure because any surface indentations can bleed through to the media. As for the media, treat it like your big brothers album collection. !! DO NOT ... OR ... * Touch it with your fingers. * Sneeze on it * Drip sweat on it * Store it without its jacket * Expose it to any magnetic fields * Bend it * Leave it in hot or cold places * Speak harshly to it People often think that once something is written to a disk it is SAVED. This is just a term used by very optimistic programmers. A file is not 'saved' just because it is on a disk. More appropriately, it 'currently resides' on the disk. Whether it will be there tomorrow is up to you.