EXER Rx
TM
©Bonnie's Fitware Inc.
18832 Stefani Avenue
Cerritos, California 90703
http://shop.pesoftware.com
Purchase of this program allows you to use the software on one computer only.
If you wish to use this software on more than one computer, you will need to
purchase additional copies or a site license. Contact [email protected].
EXER RxTM Installations
Requirements
Macintosh - System 10.39; 256 MG; G3; 10.4.8 and 10.5 with 512 RAM
Windows - Windows XP (SP2); 256 MG; Pent III/500; Vista with 512 RAM
Adobe Acrobat Reader - to view directions.
Palm OS 4.2.
Pocket PC: Windows Mobile 2003 (Second Edition) and 5.0 based Pocket PC compatible handheld.
Special Notes
Handheld Requirements - Each handheld computer needs a copy of FileMaker Mobile 8 which came with the
program.
For Windows users, the software may initially ask for name without a password - simply use your name.
Installation
Macintosh
Insert disc - Copy folder/files to your hard drive (Applications folder is probably the best location).
Windows
Insert disc- Install EXER Rx.
Macintosh and Windows
Install FileMaker Mobile 8 if you plan to use the software with a handheld computer. Directions are available on the FileMaker Mobile CD. This is only necessary if you plan to use the software with a handheld
computer.
Access
Macintosh
Double click on the EXER Rx Folder. Double click on the FITT Rx (the file without the extension).
Windows
Go start menu - select the appropriate program
Restrictions
You have purchased a single copy license - this may go on one computer. If you are interested in multiple copies - please purchase a Site License (4x the cost of one copy). You may then install the software on as many
computers at your site as you like. Contact [email protected] for more information.
What is EXER RxTM All About?
The idea of EXER RxTM is to provide a quick reference tool for a fitness professional to use in the same way that
a medical doctor uses a drug prescription pad. Thus, the EXER RxTM software program is designed to be a
quick and simple method of providing a quality exercise prescription.
It helps make the creation of a prescription quick by providing the typical data for all of the basic exercise
prescription variables; frequency, intensity, time, and type of exercise (FITT).
Some uses of EXER RxTM include the following:
o Keeping exercise prescription data to guide an exercise program participant during a workout.
o Keeping as a reference to refer to at a later date.
o Teaching clients about the basic variables that are used for exercise prescription (FITT).
o Teaching current or future fitness professionals about the basic variables that are used for exercise
prescription (FITT).
The concept behind EXER RxTM:
o To create an exercise prescription model that a variety of medical, health and fitness professionals
can use quickly and accurately.
o To provide the basic data needed to prepare an exercise prescription.
o To present the four primary exercise prescription variables (FITT) in one quick and easy to read
page.
o To provide an exercise prescription model to guide the development of exercise prescription by
summarizing typical formula(s) and data used for each of the four variables (FITT).
This program is neither designed to be a comprehensive fitness data base, nor a fitness evaluation system.
Directions
A completed sample record comes with this software. Use it as an example. Screen shots of the example are
included in the following directions. Use the sample, when needed, to follow the screen shots.
Creating a record
To enter data representing a client for the first time.
Personal Data
Click on “New”
Begin typing data into the empty box and perform a mouse
click to move on to another (any) box or simply press
the “Tab” key to move down the list of data entry
boxes.
Type in the personal data for one client in the top section
(above the three folders) beginning with the “Name”
and ending with the “Fitness Professional”.
Data for the “Setting 1” and “Setting 2” are chosen from an automatic drop down menu (it appears when
the cursor is positioned over the box and the mouse button is clicked once).
To enter “Notes:” perform a mouse click in the box area and begin typing.
To enter “Restrictions:” perform a mouse click in the box area and begin typing.
Exercise Prescription Data
Select the title on a tab for one of the three folders (Cardiorespiratory, Muscular Strength/Endurance or
Flexibility) by resting the cursor over the word and executing a mouse click.
Each component of health-related fitness has four variables that make up the acronym FITT: frequency,
intensity, time and type of exercise.
The fitness professional can complete these four variables to create a personalized exercise prescription
for each client.
Note that frequency of exercise can be accumulated during the day to reach the minimum for
cardiorespiratory endurance benefits. If one is to exercise multiple times in one day, it is
recommended that this be described in the “Notes:” section. Multiple exercise sessions (e.g.
walking for 10 minutes, 3 different times in one day) cannot be put into the “Frequency” drop
down menu box. Thus, only the “Notes:” section will allow for more detail and variation of the
basic information.
Cardiorespiratory:
Click on the first tab labeled “Cardiorespiratory” to enter data
for this exercise prescription variable.
Point the cursor to the box for each variable and click the
mouse once. A drop down menu with the appropriate
range of selections appears for Frequency, HR%, Max
HR%, RPE, METs, AT%, Time, and Type of exercise.
The ACSM guidelines in the bibliography can be used
to help one determine the appropriate selections.
The Max HR is calculated from the person’s age that is
entered in the personal data section.
The AT is calculated from the AT%.
The RHR can be typed in after clicking in the empty data box (see definitions for more information).
Note: This software reduces the target heart rate (THR) by 10 bpm for swimming.
Muscular Strength/Endurance:
Click on the second tab labeled “Muscular Strength/
Endurance” to enter data for this exercise prescription
variable.
Muscular Endurance can be prescribed by selecting data from
the drop down menus on the left side of this folder.
Muscular endurance is typically developed with lower
resistance and higher sets/reps.
Point the cursor to the box for each variable and click the
mouse once. A drop down menu with the appropriate
range of selections appears for Frequency, Intensity
(based as a percentage of the 1RM value), Sets/Reps
(Time) and Type of exercise. The ACSM guidelines in the bibliography can be used to help one
determine the selection of value(s).
Muscular Strength can be prescribed by selecting data from the drop down menus on the right side of
this folder. Muscular strength is typically developed with higher resistance and lower sets/reps.
Point the cursor to the box for each variable and click the mouse once. A drop down menu with the
appropriate range of selections appears for Frequency, Intensity (based as a percentage of the
1RM value), Sets/Reps (Time) and Type of exercise. The ACSM guidelines in the bibliography
can be used to help one determine the selection of value(s).
Flexibility:
Click on the third tab labeled “Flexibility” to enter data for
this exercise prescription variable.
Point the cursor to the box for each variable and click the
mouse once. A drop down menu with the appropriate
range of selections appears for Frequency, Time,
and Type of exercise. The ACSM guidelines in the
bibliography can be used to help one determine the
best selection of percent.
The Time values given are for the unit of seconds; thus the
time is given for each exercise, not for the entire
session of flexibility exercises.
The intensity for Flexibility can be changed in this program by
highlighting the default text and typing in the new description desired. The default description
suggests that all of the forms of flexibility exercise should be performed with some strain but not
to the level of pain. Additional information can be presented to the performer using the “Notes”
section and typing in any comments that might apply for a specific exercise prescription for
flexibility.
Finding a record:
To review or change data representing a client for which a record has
already been created (step 1 in directions).
Position the mouse pointer over the word “Find” (magnifying
glass) until it changes to look like a pointing finger. Perform a
mouse click.
Type in the “Name” of the person of the record desired and press
“Enter” (Return).
The data for the desired record should now appear.
Deleting a record
To discard data representing a client for which a record has already been created (step 1 in directions).
Complete the “Find” a record procedure above so that the desired record for removal is showing.
The record that is visible will be the one to be deleted. This
process removes all of the data, not just one element.
Position the mouse pointer over the word “Delete” (red X) until
it changes to look like a pointing finger. Perform a mouse
click.
A dialog box appears just to make sure that you really want
to get rid of all of the data for this person. The message
in the dialog box says: “Permanently delete this ENTIRE
record?” Select “Delete” if this is your desire, if this was
not the intended action, simply click “Cancel”.
If “Delete” was selected from the dialogue box, all data for the
desired record has disappeared.
List or Form Mode
When in “List” mode the first and last names of all clients, name
of their fitness professional and the date that the data was
entered is presented. Click the word “Form” to return to and
view the data entry folders. Or click on the small triangle by
a student’s name to go to their individual record.
When in “Form” mode the first and last names of all clients, name
of their fitness professional and the date that the data was
entered is presented.
When in either “List” or “Form” mode, click on “Print Form” to
go to the print screen.
Print
After data or partial data has been entered for a record, it can be printed.
Click on the word “Print Form” at the top of the form to see the
predetermined print format. All calculated values (numbers) are
presented from the “Print” view. All entered text will also be visible in
this easy to read one page view.
When looking at the print view of the data, click “Print” again to get a
typical print dialog window. Select the printer and the number of
copies desired.
-At the top of the print dialog window is drop down menu that
begins with the word “print” which is followed by a blank and a
drop down menu. There are three choices for printing:
The current record
A blank record, showing fields
The records being browsed
Mobile
The directions for using a Palm OS handheld or PocketPC handheld computer with this program or any other
FileMaker Pro file can be found on the FileMaker Mobile CD. When selecting fields to transfer to the handheld,
select all the fields except for “Find.” You will notice that you can’t transfer calculation fields. However, the
calculations will occur once the data is uploaded to your desktop or notebook computer. Also note, on the
Windows computer, when selecting the EXER database - be sure to select “all files” in the dialog box.
Bibliography
ACSM Position Stand on “The Recommended Quantity and Quality of Exercise for Developing and
Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Adults”. Med. Sci. Sports
Exerc., Vol. 30, No. 6, pp. 975-991, 1998.
Edwards, S. (2005). The Heart Rate Monitor Guidebook. Published by Heart Zones (http://www.heartzones.
com)
Howley, E. & Franks, D. (2003). Health Fitness Instructor’s Handbook. (4th ed). Human Kinetics
Publishers.
Abbreviations and Definitions
AT - is the anaerobic threshold. This can be determined directly in a laboratory or clinic although it is
often estimated through field tests (e.g. 10k run) or a percentage of maximum. This program uses the
selection of a percentage to estimate the anaerobic threshold.
AT% - the percentage of maximum heart rate at which the anaerobic threshold will occur; it is lower when
one is less fit and is higher when one is more fit. Usually AT heart rates for cycling are 5-10 bpm lower
than running and swimming AT heart rates are another 5-10 beats lower than cycling. The Edwards
book in the bibliography is a great resource to assist in selecting appropriate AT% for clients.
HRR - is heart rate reserve or the effort we expend above the resting value. The formula for target heart rate
(THR) developed by Karvonen uses the HRR. This is thought to be more accurate because the positive
changes in RHR through fitness gains are taken into account when recalculating THR throughout training.
HR% - is the percent of the heart rate reserve used to calculate the target heart rate (THR). The HR% is the
heart rate percent value represented in the drop down menu. Lower values (e.g. 40%) are for very unfit
individuals. The ACSM makes specific recommendations for selecting this number.
Max HR - is the maximal heart rate (MHR), for this program it is calculated using the formula presented in
the formula section of this document. The person’s age must be entered into the personal data section in
order for this to calculate the correct result. Max HR is the fastest rate at which the heart can beat. It can
be determined directly by doing a very demanding physical test or more practically by using one of the
prediction formulas based upon age.
Max HR% - is the percentage of the maximum heart rate at which the person will be working. Lower values
(e.g. 55%) are for very unfit individuals.
METS - or Metabolic Equivalent represents a comparison to resting metabolism. The number selected is
the multiplier or the number of times resting metabolism. This is the level of oxygen consumption for
the person. This is a great value to use with low fit clients or those that have a VO2 value to prepare the
exercise prescription.
RPE - is the person’s subjective rating of their perceived exertion. Their rating should also be close to their
calculated heart rate. A rating of 14 would be a heart rate of about 140 bpm. Simply add a zero to the
rating to obtain the heart rate.
Reps - are the number of repetitions that a single exercise will be done. A set is a grouping of repetitions.
For example, 1 set of 10 means that the person will do the exercise 10 times in a row and be done.
If 3 sets of 8 are performed, the person will do 8 repetitions of the exercise, then rest or do different
exercise, and then do a second group of the 8 repetitions, rest or different exercise and then finish with
the third group of 8 repetitions.
RM - is the repetition maximum. For a 1RM (also known as the “max”) this is the maximum amount of
weight that can be lifted only one time (not 2 or more). A 10RM is the amount of weight that can be
lifted 10 times but not 11 or 12.
RHR - is the resting heart rate of the individual and can be determined by using the heart rate taken first
thing in the morning using a 30 second count of heart beats and multiplying that number by two to
arrive at the full one minute resting heart rate.
THR - is the target heart rate or the range of heart beats that will give an effective exercise stimulus to the
heart. This program uses the Karvonen method of calculating target heart rate (see formulae used).
Formulae Used
Max HR = 220 - age
THR or HRR (Karvonen) = (Max HR – RHR) * HR% + RHR
AT = Max HR * AT%
RPE = take rated value and add a zero; RPE of 15 is ~HR of 150 bpm
MET = resting VO2 (3.5 ml.kg.min-1); multiply the MET value times the resting value to predict VO2 (10
METS = 35.0 ml.kg.min-1); 10 METS is 10 times harder than resting (resting; sitting and doing nothing)
License Agreement
Registration
All software packages produced by Bonnie's Fitware Inc. are professional products. A database of
owners is maintained for each software package sold.
Copyright
All software and related products produced and sold by Bonnie's Fitware Inc. are copyrighted. You may
not use, copy, modify, or transfer the program or documentation except as expressly provided in the
license agreement.
License Agreement
You have the nonexclusive right to use the enclosed program on one computer. You may physically
transfer the program from one computer to another provided the program is used on only one computer
at a time. You may not electronically transfer the program from one computer to another over a network.
You may not distribute copies of the program or documentation to others.
Program Disclaimer
The program is provided "as is" without warranty of any kind, either expressed or implied, including,
but not limited to, the implied warranties of merchantability and fitness for a particular purpose. The
entire risk as to the results and performance of the program is assumed by you. Should the program
prove defective, you assume the entire cost of all necessary servicing, repair or correction. Further,
Bonnie's Fitware Inc. does not warrant, guarantee or make any representations regarding the use of,
or the results of the use of, the program in terms of correctness, accuracy, reliability, currentness, or
otherwise; and you rely on the program and results solely at your own risk.
Limited Warranty
Bonnie's Fitware Inc. warrants to the original licensee that the CDs on which the program is recorded
shall be free from defects in material and workmanship only for a period of 30 days from the date of
original purchase. If a defect covered by this warranty occurs during this 30-day warranty period, and it
is returned to Bonnie's Fitware Inc. not later than 5 days after the end of such 30-day period, the dealer
shall, at the dealer's option, either repair or replace the diskette. The warranty is in lieu of all other
express or statutory warranties, and the duration of any implied warranty, including but not limited to the
implied warranties of merchantability and fitness for a particular purpose, is hereby limited to said 30
day period. Bonnie's Fitware Inc.'s liability is limited solely to the repair or replacement of the defective
product, in its sole discretion, and shall not in any event include damages for loss of use or loss of
anticipated costs, expenses, or damages, including without limitation any data or information which may
be lost or rendered inaccurate, even if Bonnie's Fitware Inc. has been advised of the possibility of such
damages.
Suggested Improvements
If you have a suggestion for improving a product, please send it to Bonnie's Fitware Inc. If your
suggestion is used in a future upgrade, you will receive a free upgrade.
Software Suggestions
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