Frequently Asked Questions - Fitness Tools

Workout Log
What is the purpose of the Workout Log?
How do I add a new workout?
How do I edit a workout?
How do I copy a workout?

Checkup
What is the purpose of the Checkup page?
How do I add a new checkup?
How do I edit a checkup?
What is the Body Mass Index (BMI)?
What is the Calculated Body Fat?

Reporting
What is the purpose of Reporting?
How does the Reporting page work?
What is the purpose of the Exercise report?
What is the purpose of the Workout Analysis report?
What is the purpose of the Muscle Analysis report?
What is the purpose of the Exercise Analysis report?
What is the purpose of the Checkup Progress report?

Member Info
What is the purpose of the Member Info page?
How does the Member Exercises page work?
How does the Member Goals page work?

Routine Wizard
What is the Routine Wizard?
How do I use the Routine Wizard?

What is the purpose of the Workout Log?
Logging workouts is a very important part of a successful fitness program. By logging your workouts you can set a benchmark for your next workout. In this way, you can always strive to beat you previous best. Workout logging is also important in evaluating which exercises are effective and when you have reached a fitness plateau.

How do I add a new workout?
The Workout Log link is found in the Fitness Tools section. From here, there are two methods for adding a new workout to the log. You can either start from scratch or you can copy a previous workout

To start from scratch, click the "New" option on the drop down menu. On the calendar that is presented, click on the workout date. When an empty table appears, click the Add New Exercise button on the table and use the drop down box to select the exercise for which you wish to enter data. After the exercise is selected, click the Add New Set button on the exercise table. Then, type in the correct number of Reps and Weight (or Distance and Duration for aerobic exercises). At this point you can add another set by clicking the Add New Set button again or add a new exercise by clicking the Add New Exercise button.

When you are finished adding data to your Workout Log, click the Save button to write the information to the database.

How do I edit a workout?
Click the Workout Log link in the Fitness Tools section. To edit a workout, click on a workout date from the drop down menu and then click the Edit button at the bottom of the page. All of the data will then be open to edit. When you are finished editing, click the Save button to update your workout log.

How do I copy a workout?
Click the Workout Log link in the Fitness Tools section. From here, click the date of the workout you wish to copy from the drop down menu and then click the Copy button at the bottom of the page. On the calendar that is presented, click on the new workout date. At this point, you may edit the table as desired.

When you are finished adding data to your Workout Log, click the Save button to update your workout log.

What is the purpose of the Checkup page?
The checkup process allows you to assess your physical characteristics at a specific point in time. You can later use this information to compare you past and present shape to evaluate your progress. Along with your physical measurements, the checkup page will determine your Body Mass Index (BMI) and will give you an approximation of your body fat.

How do I add a new checkup?
To add a new checkup, select the New option from the Checkup Date drop down box. You will then select the checkup date by clicking on a date from the calendar. Once the date is selected, you will be presented with several textboxes into which you will place your current measurements. The bottom of the page allows you to place height, weight and body fat (if known). Your BMI and calculated body fat are derived from the data you enter.

When you are finished adding data to your Checkup, click the Save button to update your checkup data.

How do I edit a checkup?
To edit a checkup, select the checkup that you wish to edit from the Checkup Date drop down box. All of the data will then be open to edit. Click the Save button to update your checkup data.

What is the Body Mass Index (BMI)?
The body mass index is a proportion of your height to weight. The generally accepted ranges are as follows:

Care should be taken when evaluating your health based on your BMI score. While it provides a good indicator for the general public, it is misleading for people in good physical shape. Because muscle weighs more than fat, a muscular person will often have a high BMI score even though they are in excellent physical condition.

What is the Calculated Body Fat?
The Calculated Body Fat score is based on a study by the Naval Health Research Center which found that body fat could be predicted in men and women by measuring certain body parts and applying a formula. This calculation is only a rough estimate and is generally only valid for people who are in good physical condition. To receive a more accurate measurement, contact your health club or physician.

What is the purpose of Reporting?
The reporting page provides feedback on your exercise progress for various date ranges. By using the Reporting page to look at your progress in a variety of ways, you will be able to analyze how your workouts are progressing and determine if changes to your fitness program are necessary.

How does the Reporting page work?
The Reporting page allows you to select report options in the Report drop down box and then select a period of time in the Date Range drop down box. If the Exercise report is selected, an additional drop down box is shown entitled Exercise. From this box you will select the exercise that you would like to report on. Once all of the options have been selected, your report will be shown. You may print the report to a connected printer by clicking the Print button.

A message will be displayed if you do not have any workout information for a specific period.

What is the purpose of the Exercise report?
The Exercise report provides detailed information about a specific exercise over a period of time. By selecting this report, you will see exercise data related to your workouts including the average reps (or distance for aerobic exercises) and weight (or duration for aerobic exercises) for your start and ending dates as well the positive or negative change. If you perform regular checkups, you will also be able to identify how this exercise relates to the size of the primary muscle group.

What is the purpose of the Workout Analysis report?
The Workout Analysis report provides information regarding how your workouts are balanced for the given date range. For each of the major muscle groups listed on this report, you will see the total sets, reps, and amount lifted as well as their percentage of your overall workout. This data will show any body parts that are possibly being ignored and may become under-developed.

What is the purpose of the Muscle Analysis report?
The Muscle Analysis report provides information about workout intensity for each muscle group over a period of time. This report will show the average reps (distance for aerobic exercises), weight (duration for aerobic exercises), max lifted and total lifted for all exercises performed against each muscle group.

What is the purpose of the Exercise Analysis report?
The Exercise Analysis report provides detailed information about each exercise performed over a period of time by muscle group. This report will show the average starting and ending sets, reps (distance) and weight (duration) as well as the change in each over the given date period.

This report also provides a visual cue as to a report's effectiveness by highlighting a given exercise as green, yellow or red. If the sum of the change in sets, reps and weight is above 5%, the exercise is highlighted green, If the sum is between 1% and 5%, the exercise is highlighted yellow. Otherwise, it is highlighted red and should be evaluated with regard to breaking through the current plateau.

What is the purpose of the Checkup Progress report?
The Checkup Progress report provides detailed information regarding your measurements, body fat and BMI. For the time period selected, this report will show the starting and ending measurements for each body part as well as their total, calculated and actual body fat, BMI as well as the percent these values have changed. This report is useful in providing feedback on how your exercise program is progressing from a physical appearance perspective.

What is the purpose of the Member Info page?
The Member Info page includes information regarding your Member ID, Password, Email, Gender, Age and preferred unit of measure. This page will also allow you to set the interval when you would like to be prompted to perform a checkup. When you are finished editing this page, click the Save button to write any changes back to the database.

How does the Member Exercises page work?
It would be impossible and impractical to include all of the possible exercises that a member might want to perform; therefore, the Member Exercises page (launched by clicking the Member Exercises button) allows the user to add any additional exercises they choose. Simply click the Add Exercise button, fill out the requested information for the new exercise and click Save. All of the exercises that you enter can then be modified on the Member Exercises page.

Note: Certain reports may be skewed if you add workout data to a Custom Exercise and then delete the Custom Exercise.

How does the Member Goals page work?
The Member Goals page (launched by clicking the Member Goals button) allows you to enter personal goals for weight, muscle size, BMI and body fat. It also allows exercise specific goals such as performing lifting a certain weight or running a distance in a given time. Click the Add Goal button, fill out the requested information and click Save. Your goals may be modified and your progress evaluated on the Member Goals page.

What is the Routine Wizard?
The Routine Wizard is used to create a customized resistance training program for the beginner. It is based on working each major muscle group in the body at least twice per week (one cycle). The Routine Wizard can be found on the menu bar in the Fitness Tools section and, when clicked, will ask a series of questions. From your responses, a routine will be generated specifically for you.

How do I use the Routine Wizard
The Routine Wizard will begin by asking your goal: endurance, strength or overall fitness. This will help in determining the number of repetitions for each exercise. Then the wizard will ask how many days to break the routine into (minimum 2 and maximum 6). Once the days are selected, the wizard will ask if any muscle group should have extra focus. The wizard will then ask you to select several exercises from the major muscle groups. (Note: additional exercises can be added by you in the Member Info section)

Click the Finish button once the wizard has completed collecting data and a customized routine will be generated for you. Use a local printer to print out your fitness routine to use in the gym.