Ascendo Fitness Users Guide Version 2.6 May 2005 For the latest information, please see http://www.ascendo-inc.com/FitnessFAQ.html 1. Installation Ascendo Fitness is delivered Over-the-Air or downloaded to your desktop in the form of a file with a .ZIP extension. You can “unzip” this file using the free utility WinZip, available at www.download.com. Winzip will ask you to specify a directory to “extract” the files to. Once you have extracted the files, you will see two files with extensions .COD and .ALX. Start the Blackberry Desktop Manager, provided with your Blackberry device. Choose the “Application Loader” option, click on the “Add” application button, then browse to the directory where you stored the Ascendo Fitness files. Select “Ascendo Fitness” and click on the next button. Fitness will be then installed on your Blackberry. 2. Main Menu Ascendo Fitness provides a Main Menu with icons and numbers to facilitate user selection. There are ten main menu selections shown below. Select an option using the track wheel to highlight a menu selection, then click on the track wheel again to select that option. You can also use the number keys, such as “1” to go to the Nutrition menu. Before using Ascendo Fitness, it is recommended that you set default measurement to US(empirical) or Metric. Units of measure throughout the program will be set accordingly such as personal settings, goals, weight, height and fitness calculators. Click on the track wheel to bring up the Blackberry menu, highlight US or Metric, select “Change Option” to set the option, then “Save”. Then proceed to the Personal Settings to set your weight and height settings. This is important step because the amount of calories you burn while exercising is dependant on your weight. Once you have recorded your personal settings, Ascendo Fitness calculates the amount of calories you burn automatically depending on the type and duration of activities that you do. Personal settings will also be used as defaults for the Fitness Calculators. Now you are ready to record daily entries. Selecting Nutrition or Activities takes you to a submenu that provides six options. • New Entry: When you select this option you will be asked to select a type of Nutrition like “Apple” or “Hamburger with Condiments” for the Nutrition database. • Edit Entry: Displays a list of entries by date. Use track wheel to select an entry, then edit the servings, date or delete an entry. • Delete by Date: Delete all entries before a particular date. This is particularly useful for administration purposes so that you don’t accumulate unwanted historical data. • New Type: Define a new Nutrition type including item name, serving size and calories per serving size. Use can use this feature to create individual items like a kiwi or aggregate items like “Big Mac Super-sized Combo meal”. • Edit Type: Edit or delete a Nutrition/Activity type. • Browse: Enter the first letter of entries you want to display and list the different Nutrition or Activity types beginning with that letter. In the example below, a user has selected Hamburger from the nutrition items. Enter information such as the date and number of servings. Ascendo Fitness automatically calculates the number of calories based on the number of servings multiplied by the number of calories per serving. When you push the left key “Options”, then “Save”, the entry is added to the Entry database. To record an Activity entry you must first select a type of Activity. Enter the first letter(s) of the nutrition/activity you are interested in and then Submit. This will display a list of items that begin with the letter you selected. In the following example, the user has displayed all Activity items beginning with the letter “R”. At this point, you may want to calculate your BMR or Basal Metabolism rate. This is the amount of calories you burn every day without any exceptional activity like a job or aerobics. If you create an Activity Item for MyBMR you can enter it each day as amount of base calories you burn. The Journal menu option allows you to record weight entries and comments. The entries you make in the Journal database can be displayed in the Progress graphs. The Progress menu option give you the ability to display Graphs of your progress compared with goals that you have set for yourself. The Weight graph tracks your daily weight (blue line) compared to your goal (red line). You must input values in the Journal to display them in the Weight chart. The graph will default to current week as is determined by the system clock. The Calories Intake Graph displays the total calories for all the user entries on a specific date (gray bars). Calorie Intake is compared to a user defined objective (red line). Select Option 5, User Settings, to set values for your Height, Weight, Gender & Age. These values will be used as default values for the Fitness Calculators. Select Option 6, Goals, to set your objectives for Weight, daily Calorie Intake & Calories Burned. Default measurement units, US(imperial)/metric can be set using the Default option from the main menu. Select Option 7, Calculators, to move to the Calculators menu. The Healthy Weight Calculator shows an example of a Fitness Calculator. The default values for Height (feet) and Height (inches) are taken from the User Settings. The body mass index or BMI provides well known indicator of Fitness. If your BMI is over 25 then you are overweight. The Basal Metabolism allows you to calculate the number of calories you burn in a day without and exceptional physical activity. After calculating the standard BMI, push submit to calculate the average number of calories burned for a Sedentary, Lightly Active, Moderately Active, Very Active or Extra Active lifestyle. Option 8. Defaults, can be used to select the US or Metric System for displaying Heights and Weights. Option 9. Help, contains information on the application for first time users. Option 0. About, contains information about the vendor, application and version. Addendum 1 - Nutrition Types Almonds Chips Lobster Plum Apple Juice Chocolate Chip Cookie Macaroni Pork Chops Apple Pie Chocolate Milk Magarine Pork Sausage Apple Coconut Melon, Cantaloupe cup Porterhouse Steak Applesauce Cod Melon, Cantaloupe wedge Potato Artichoke Coffee Melon, Honeydew, cup Potatoes, Hashed Brown Asparagus Coleslaw Melon, Honeydew, wedge Potatoes, Mashed Avocados Corn, Canned Milk, Lowfat, 1% Milkfat Radishes Bacon Corn, Ear Milk, Nonfat Raisins Baggel Cottage Cheese Milk, Reduced Fat, 2% Milkfat Raspberries Baked Beans Cracked Wheat Bread Milk, Whole, 3.25% Milkfat Red Potato Cranberry Apple, CranApple, Banana Juice Milk, Whole Relish Bass Cranberry Sauce Milkshake, Chocolate Ribeye Steak, Beef Beef Brisket Cream Cheese Milkshake Rice, White, Long-Grain Beef Frankfurter (Hotdog) Cream of Wheat Minestrone Soup Rum Beef, Round Cream, Heavy Whipping Mixed Nuts Salad Dressing, Blue Cheese Beer Croissant Mozzarella Cheese Salad Dressing, Italian Salad Dressing, Thousand Island Beets Cucumber Mushrooms, Shitake Salad Biscuit Doughnut Mushrooms Salami Blueberries Egg, Fried Mustard Salmon Bologna Egg Nectarine Salsa Sauce Bread, White Eggplant Nuts, Cashew Salt Broccoli Fig Nuts, Macadamia Shrimp Brownie Fish, Haddock Nuts, Walnuts Soda, Cola (Coke, Pepsi) Brussel Sprouts Foie Gras, Pate Oil, Canoloa Soda, Lemon-Lime (7Up, Sprite) Butter, Salted French Fries Oil, Olive Soup, Chicken Noodle Butter, Unsalted Fruit Cocktail Oil, Sunflower Soup, Clam Chowder Cabbage Fruit Salad Oil, Vegetable Sour Cream Carp Gin Olive Spaghetti Sauce Carrots Grape Juice Onions Spaghetti Catsup Grapefruit cup Orange Juice Spinach Cauliflower Grapefruit Juice Orange, Large Squash Celery Grapefruit medium Orange, Small Strawberries Cereal, Bran Flakes Grapes Oranges Sugar, Granulated Cereal, Corn Flakes Half and Half Cream Oysters Swiss Cheese Cereal, Corn Puffs Ham, Roasted Pancake Syrup Taco Cereal, Honey Nut Cheerios Ham Pancake T-Bone Steak Hamburger with Condiments Cereal, Rice Puffs and Vegetables Parmesan Cheese Tomato Juice Cereal, Special K Red Berries Honey Pea Soup Tomato Soup Cheese, Camembert Ice Cream Peach Tomato Cheese, Cheddar Kiwi Peanuts Tortilla Chips Cheese, Feta Lamb Pear Tuna, Canned in Oil Cheese, Gruyere Lebanon Balogna Peas and Carrots Turkey Cheese, Mozzarella Leeks Peas Veal Cheese, Parmesan Lemon Peppers Vodka Cherries Lettuce, Iceberg Pickle Walnuts Chicken, Breast Lettuce Pinapple Water, Sparkling Chicken, Drumstick Lima Beans Pinto Beans Watermelon Chicken, Fried(breast of wing) Lime Pistachio Nuts Wine Chicken, Roasted, Thigh Litchi Pizza, Cheese Yogurt with Fruit Yogurt, Plain Addendum 2 - Nutrition “Fast Foods” McDonald's Big Mac Wendy's Chicken Breast Fillet McDonald's Big Breakfast Wendy's Baked Potato Brocoli & Cheese McDonald's Bacon, Egg & Cheese Biscuit Wendy's Medium French Fries McDonald's Bacon Ranch Salad (no Chicken) Wendy's Classic Single Hamburger McDonald's Cheeseburger Wendy's Hamburger Kids' Meal McDonald's Chicken McGrill Pappa John's Thin Crust Cheese Pizza McDonald's Chicken McNuggets (10 piece) Pappa John's The Works Pizza McDonald's Deluxe Breakfast Pappa John's Pepperoni Pizza McDonald's Double Cheeseburger Pappa John's Cheese Pizza McDonald's Egg McMuffin Pappa John's Garden Special Pizza McDonald's Filet-O-Fish Pizza Hut Supreme Pan Pizza 12in McDonald's Hamburger Pizza Hut Pepperoni Pan Pizza 12in McDonald's Hot Fudge Sundae Pizza Hut Cheese Pan Pizza 12in McDonald's Large French Fries Pizza Hut Sausuage Lover's Thin Pizza 12in McDonald's McChicken