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1990-11-28
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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.