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How To Use:

1. Assessment: Create your profile and enter measurements to assess your fitness and body composition.

2. Analysis: View personalized fitness reports and track your progress.

3. eTrainer: Generate an optimized exercise program based on your unique physical assessment and goals.  

4. Medical Log: Maintain health records, vaccination history, lab results etc.

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Legend:

Circadian Clock displays time of day and personalized alerts corresponding to your own circadian rhythm. Touch clock to view details.


Strength, Cardio, and Flexibility Graph. Touch bars for detailed analysis in the Fitness Dashboard .


The BioStatus avator changes colors to indicate the state of your body composition.(Red: Danger, Yellow: Caution, Green: Normal). Touch the figure to see a detailed analysis.


Steps Icon displays your average steps per day and activity level(Yellow: Low, Blue: Medium, Green: High)



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Step Counter

The step counter displays your average daily steps over the past three days. The feature requires a Google Fit account and compatible tracking device. To create your google fit account, visit http://fit.google.com

After creating your Google Fit account, enable Google Fit Sync in your Profile.

The step counter icon changes color to indicate your activity level.

0 to 4,000 Steps Per Day

4,000 to 7,000 Steps Per Day

More than 7,000 Steps Per Day

Fitness guidelines recommend an average daily activity level of 10,000 Steps Per Day

The Vitals Avatar (rotating 3D body image) in the main window changes colors to indicate the status of your vital signs- green when all vitals are in a healthy range, yellow when some vital signs are outside the healthy range, and red when one or more vital signs are at critical levels.

anatomy

 

StepsPerDay

 

 

The Fitness bar provides visual summary of a user's level of physical fitness. The indicator appears low when any of the four components of fitness (muscular strength, muscular endurance, cardiovascular endurance, and flexibility) are at a deficient level.

The Vitals bar provides a visual summary of a user's vital signs. The indicator appears low when any of the five components that make up a person's vital signs are at an abnormal level.

The Risk bar gives a broad indication of the users level of health risk based upon an assessment of BMI, Waist to Hip Ratio, and Percentage Body Fat. Lower bar levels indicate less risk.

Home

Upper Body

Men should use the standard "military style" pushup position with only the hands and the toes touching the floor in the starting position. Ensure that your hands and elbows are directly below your shoulders and your arms are perpendicular to the floor. Keep your feet together. Lower the chest down towards the floor, either till your elbows are at right angles or your chest touches the ground. Do as many pushups as possible until exhaustion, always lowering the chest to the same level each time. Count the total number of pushups performed and enter it in the form.

Women have the additional option of using the "bent knee" position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight. Do as many pushups as possible until exhaustion.

Equipment required: Bench press with safety bar and various free weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Warning: Always have a spotter assist when performing a 1 Rep Max.

Equipment required: Leg press with safety bar and various free weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Warning: Always have a spotter assist when performing a 1 Rep Max.

Equipment required: Leg curl machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Equipment required: Lat Pulldown machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Equipment required: Bicep curl machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Equipment required: Abdominal crunch machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Starting Position: Lie on a carpeted or cushioned floor with your knees bent at 45 degree angles, with feet flat on the ground. Your hands should be resting on your thighs.

Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the floor. Then return to the starting position.

Using a stopwatch, record the total number of sit ups performedin a minute.

Technique: Stand in front of a chair or bench, facing away from it. Feet should be shoulder's width apart. Place your hands on your hips and squat down, lightly touching the chair before standing back up. A correctly sized chair is one that makes your knees at right angles when you are sitting. Repeat this as many times as possible without resting between squats.

Equipment: ruler in inches, step.

Technique: If you have completed the tests in order, you will be sufficiently warmed up to properly measure your flexibility. Otherwise, go for a jog and do some stretching before proceeding.

Remove your shoes and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, any flat surface will do). Place the ruler on top of the step. Place one hand on top of the other, and then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far your finger went along the ruler, with the edge of the step as the starting index point. If you did not reach your toes, measure how far before the feet you touched (a negative measurement score). Record in the form window.

Equipment: A step 16.25 inches or 41.3 cm high (Standard Gymnasium Bleacher), Stopwatch(Smartphone App Available), Metronome(Smartphone App Available), Device for taking heart rate (Smartphone App Available)).

1. Warm up for a few minutes before beginning test. If it is a male taking the test, set metronome to 96 beats per minute, if female set to 88 beats per minute.

2. Steps should be taken up and down the bleacher/bench in a four step cadence, up-up-down-down to the beat of the metronome. Men should perform 24 complete steps per minute, and women 22. Practice stepping up and down on the bench for 10 to 15 seconds before beginning to familiarize yourself with the rhythm.

3. Begin the stopwatch and step up and down on the bleacher continuously at the specified rhythm for a complete 3 minutes.

4. Wait 5 seconds after stopping and promptly take your heart rate, either manually or with heart rate monitor/smartphone.

5. Enter your heart rate in the BioStatus form to compute Vo2Max and Cardiovascular fitness level.

Next Page

BioStatus Health © 2013

Home

Lower Body

Men should use the standard "military style" pushup position with only the hands and the toes touching the floor in the starting position. Ensure that your hands and elbows are directly below your shoulders and your arms are perpendicular to the floor. Keep your feet together. Lower the chest down towards the floor, either till your elbows are at right angles or your chest touches the ground. Do as many pushups as possible until exhaustion, always lowering the chest to the same level each time. Count the total number of pushups performed and enter it in the form.

Women have the additional option of using the "bent knee" position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight. Do as many pushups as possible until exhaustion.

Equipment required: Bench press with safety bar and various free weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Warning: Always have a spotter assist when performing a 1 Rep Max.

Equipment required: Leg press with safety bar and various free weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Warning: Always have a spotter assist when performing a 1 Rep Max.

Equipment required: Leg curl machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Equipment required: Lat Pulldown machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Equipment required: Bicep curl machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Equipment required: Abdominal crunch machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Starting Position: Lie on a carpeted or cushioned floor with your knees bent at 45 degree angles, with feet flat on the ground. Your hands should be resting on your thighs.

Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the floor. Then return to the starting position.

Using a stopwatch, record the total number of sit ups performedin a minute.

Technique: Stand in front of a chair or bench, facing away from it. Feet should be shoulder's width apart. Place your hands on your hips and squat down, lightly touching the chair before standing back up. A correctly sized chair is one that makes your knees at right angles when you are sitting. Repeat this as many times as possible without resting between squats.

Equipment: ruler in inches, step.

Technique: If you have completed the tests in order, you will be sufficiently warmed up to properly measure your flexibility. Otherwise, go for a jog and do some stretching before proceeding.

Remove your shoes and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, any flat surface will do). Place the ruler on top of the step. Place one hand on top of the other, and then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far your finger went along the ruler, with the edge of the step as the starting index point. If you did not reach your toes, measure how far before the feet you touched (a negative measurement score). Record in the form window.

Equipment: A step 16.25 inches or 41.3 cm high (Standard Gymnasium Bleacher), Stopwatch(Smartphone App Available), Metronome(Smartphone App Available), Device for taking heart rate (Smartphone App Available)).

1. Warm up for a few minutes before beginning test. If it is a male taking the test, set metronome to 96 beats per minute, if female set to 88 beats per minute.

2. Steps should be taken up and down the bleacher/bench in a four step cadence, up-up-down-down to the beat of the metronome. Men should perform 24 complete steps per minute, and women 22. Practice stepping up and down on the bench for 10 to 15 seconds before beginning to familiarize yourself with the rhythm.

3. Begin the stopwatch and step up and down on the bleacher continuously at the specified rhythm for a complete 3 minutes.

4. Wait 5 seconds after stopping and promptly take your heart rate, either manually or with heart rate monitor/smartphone.

5. Enter your heart rate in the BioStatus form to compute Vo2Max and Cardiovascular fitness level.

Next Page

BioStatus Health © 2013

Home

Core Body

Men should use the standard "military style" pushup position with only the hands and the toes touching the floor in the starting position. Ensure that your hands and elbows are directly below your shoulders and your arms are perpendicular to the floor. Keep your feet together. Lower the chest down towards the floor, either till your elbows are at right angles or your chest touches the ground. Do as many pushups as possible until exhaustion, always lowering the chest to the same level each time. Count the total number of pushups performed and enter it in the form.

Women have the additional option of using the "bent knee" position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight. Do as many pushups as possible until exhaustion.

Equipment required: Bench press with safety bar and various free weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Warning: Always have a spotter assist when performing a 1 Rep Max.

Equipment required: Leg press with safety bar and various free weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Warning: Always have a spotter assist when performing a 1 Rep Max.

Equipment required: Leg curl machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Equipment required: Lat Pulldown machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Equipment required: Bicep curl machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Equipment required: Abdominal crunch machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Starting Position: Lie on a carpeted or cushioned floor with your knees bent at 45 degree angles, with feet flat on the ground. Your hands should be resting on your thighs.

Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the floor. Then return to the starting position.

Using a stopwatch, record the total number of sit ups performedin a minute.

Technique: Stand in front of a chair or bench, facing away from it. Feet should be shoulder's width apart. Place your hands on your hips and squat down, lightly touching the chair before standing back up. A correctly sized chair is one that makes your knees at right angles when you are sitting. Repeat this as many times as possible without resting between squats.

Equipment: ruler in inches, step.

Technique: If you have completed the tests in order, you will be sufficiently warmed up to properly measure your flexibility. Otherwise, go for a jog and do some stretching before proceeding.

Remove your shoes and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, any flat surface will do). Place the ruler on top of the step. Place one hand on top of the other, and then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far your finger went along the ruler, with the edge of the step as the starting index point. If you did not reach your toes, measure how far before the feet you touched (a negative measurement score). Record in the form window.

Equipment: A step 16.25 inches or 41.3 cm high (Standard Gymnasium Bleacher), Stopwatch(Smartphone App Available), Metronome(Smartphone App Available), Device for taking heart rate (Smartphone App Available)).

1. Warm up for a few minutes before beginning test. If it is a male taking the test, set metronome to 96 beats per minute, if female set to 88 beats per minute.

2. Steps should be taken up and down the bleacher/bench in a four step cadence, up-up-down-down to the beat of the metronome. Men should perform 24 complete steps per minute, and women 22. Practice stepping up and down on the bench for 10 to 15 seconds before beginning to familiarize yourself with the rhythm.

3. Begin the stopwatch and step up and down on the bleacher continuously at the specified rhythm for a complete 3 minutes.

4. Wait 5 seconds after stopping and promptly take your heart rate, either manually or with heart rate monitor/smartphone.

5. Enter your heart rate in the BioStatus form to compute Vo2Max and Cardiovascular fitness level.

Next Page

BioStatus Health © 2013

Home

Cardio & Flexibility

Men should use the standard "military style" pushup position with only the hands and the toes touching the floor in the starting position. Ensure that your hands and elbows are directly below your shoulders and your arms are perpendicular to the floor. Keep your feet together. Lower the chest down towards the floor, either till your elbows are at right angles or your chest touches the ground. Do as many pushups as possible until exhaustion, always lowering the chest to the same level each time. Count the total number of pushups performed and enter it in the form.

Women have the additional option of using the "bent knee" position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight. Do as many pushups as possible until exhaustion.

Equipment required: Bench press with safety bar and various free weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Warning: Always have a spotter assist when performing a 1 Rep Max.

Equipment required: Leg press with safety bar and various free weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Warning: Always have a spotter assist when performing a 1 Rep Max.

Equipment required: Leg curl machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Equipment required: Lat Pulldown machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Equipment required: Bicep curl machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Equipment required: Abdominal crunch machine with varius weights.

To calculate your 1 Rep Max select a weight that you predict you can lift up to a maximum of 10 repetitions and perform a set with the chosen weight, completing as many repetitions as you can before failure (i.e. continue lifting until you can no longer lift the weight with proper form) without exceeding 10 repetitions. If you exceed 10 repetitions then, after resting for 10 minutes, try a heavier weight such that you fail before 10 repetitions. When you are finished enter the amount of weight you lifted and the number of repetitions you completed.

Starting Position: Lie on a carpeted or cushioned floor with your knees bent at 45 degree angles, with feet flat on the ground. Your hands should be resting on your thighs.

Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the floor. Then return to the starting position.

Using a stopwatch, record the total number of sit ups performedin a minute.

Technique: Stand in front of a chair or bench, facing away from it. Feet should be shoulder's width apart. Place your hands on your hips and squat down, lightly touching the chair before standing back up. A correctly sized chair is one that makes your knees at right angles when you are sitting. Repeat this as many times as possible without resting between squats.

Equipment: ruler in inches, step.

Technique: If you have completed the tests in order, you will be sufficiently warmed up to properly measure your flexibility. Otherwise, go for a jog and do some stretching before proceeding.

Remove your shoes and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, any flat surface will do). Place the ruler on top of the step. Place one hand on top of the other, and then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far your finger went along the ruler, with the edge of the step as the starting index point. If you did not reach your toes, measure how far before the feet you touched (a negative measurement score). Record in the form window.

Equipment: A step 16.25 inches or 41.3 cm high (Standard Gymnasium Bleacher), Stopwatch(Smartphone App Available), Metronome(Smartphone App Available), Device for taking heart rate (Smartphone App Available)).

1. Warm up for a few minutes before beginning test. If it is a male taking the test, set metronome to 96 beats per minute, if female set to 88 beats per minute.

2. Steps should be taken up and down the bleacher/bench in a four step cadence, up-up-down-down to the beat of the metronome. Men should perform 24 complete steps per minute, and women 22. Practice stepping up and down on the bench for 10 to 15 seconds before beginning to familiarize yourself with the rhythm.

3. Begin the stopwatch and step up and down on the bleacher continuously at the specified rhythm for a complete 3 minutes.

4. Wait 5 seconds after stopping and promptly take your heart rate, either manually or with heart rate monitor/smartphone.

5. Enter your heart rate in the BioStatus form to compute Vo2Max and Cardiovascular fitness level.

BioStatus Health © 2013

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BioStatus Health © 2013

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Medical Log

Vaccinations

  • BioStatus’ Vaccinations [Pro Version Only]: The integrated vaccination database allows the user to maintain a list of their past and present vaccinations.
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Allergies

  • Allergies [Pro Version Only]: The integrated allergies database provides functionality to maintain a list of the user’s allergies and corresponding symptoms.
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Medications & Supplements

  • Medications [Pro Version Only]: This tool provides functionality to maintain a list of your current medications, supplements and dosage information.
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Injury & Illness Log

  • Injury & Illness Log [Pro Version Only]: In this integrated database you can track yourinjury and illnesses history, useful in spotting patterns and assisting health care providers with present medical interventions.
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Medical Devices

  • Medical Devices [Pro Version Only]: A database to track ones medical devices such as pacemakers and orthotics. Provides fields for recording manufacturer, model, serial number and more.
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Dental Records

  • Dental Records [Pro Version Only]: A database to track ones dental interventions, providing fields for recording the name of the procedure, affected teeth, dentists name, cost and additional notes.
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Lab Tests

  • Lab Tests [Pro Version Only]: A database to track common laboratory and diagnostic medical tests. Tests include- Basic Metabolic Panel, Complete Blood Count, Blood Glucose, Thyroid Panel, Lipid(Cholesterol) Panel, and STD Panel(HIV, Herpes, Syphilis, Gonorrhea, Hepatitis).
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BioStatus Health © 2013

Analysis

Home

While most measures of ideal body weight have been deservedly maligned, a useful approach can be achieved by applying an age adjusted ideal body fat multiplier to one's present lean body mass(weight minus percentage body fat), thus arriving at a calculation of ideal weight that takes into account one's present body frame, muscle mass and age.

BioStatus Health © 2013

Circadian Clock

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Circadian Clock Details

  • Circadian rhythmicity is present in the sleeping and feeding patterns of animals, including human beings. There are also clear patterns of core body temperature, brain wave activity, hormone production, cell regeneration, and other biological activities.

    Obesity and diabetes are associated with lifestyle and genetic factors. Among those factors, disruption of the circadian clockwork and/or misalignment of the circadian timing system with the external environment (e.g., light-dark cycle) play a role in the development of metabolic disorders.

BioStatus Health © 2013

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Vital Signs

Normal heart rate ranges between 40 BPM in trained athletes to 200 BPM during extreme exercise.

Maximum Heart Rate refers to the maximal heart rate a person can achieve without risking debilitating physiological damage(up to and including cardiac arrest). The Maximum Heart Rate is an age adjusted calculation that generally diminishes as one grows older.

Normal Range:

[ 96.8 °F – 99.5 °F ]

[36 °C – 37.5 °C]

Caution Range:

[High: 99.5 °F – 102.2°F]

[Low: 95 °F – 96.8°F ]

[High: 37.5 °C – 39 °C]

[Low: 35°C - 36°C]

Critical Range:

[High: Greater than 102.2 °F]

[Low: less than 95 °F]

[High: Greater than 39 °C]

[Low: less than 35°C]

Normal Range:

Less than 70 Beats Per Minute

Caution Range:

Between 70 and 89 Beats Per Minute

Critical Range:

Greater than 90 Beats Per Minute

Normal Range:

Between 12 and 16 Breaths Per Minute

Caution Range:

[Low: Between 8 and 12]

[High: Between 16 and 20]

Critical Range:

[Low: less than 7]

[High: Greater than 20]

Normal Range:

Between 90 and 130 mm Hg

Caution Range:

[Low: Between 60 and 90 mmHg]

[High: Between 130 and 160 mmHg]

Critical Range:

[High: Greater than 160]

[Low: less than 60 mm Hg]

Normal Range:

Between 60 and 85 mm Hg

Caution Range:

[Low:Between 40 and 60 mmHg]

[High:Between 85 and 100 mmHg]

Critical Range:

[High: Greater than 100 mmHg]

[Low: less than 40 mmHg]

BioStatus Health © 2013

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Vital Signs

There are a number of techniques and devices used for measuring blood pressure, including a blood pressure cuff or sphygmomanometer. These come in both a digital and manual format and can be purchased inexpensively online. Alternatively, ask a doctor or nurse to take your blood pressure during a routine medical checkup.

Equipment: Digital thermometer- widely available through purchase online or at a local drug store.

There should not be anything hot or cold in your mouth for 10 minutes before taking your temperature.

• Take the thermometer out of its holder.

• Put the tip into a new throw-away plastic cover if one is available. If you do not have a cover, clean the pointed end (probe) with soap and warm water or rubbing alcohol. Rinse it with cool water.

• With your mouth open, put the covered tip under your tongue.

• Close your lips gently around the thermometer.

• Keep the thermometer under your tongue until the digital thermometer beeps.

• Remove the thermometer when numbers show up in the "window".

• Record the number in the BioStatus form.

Your breathing rate is ideally measured by another person, but is otherwise simple to compute. Find a quiet location where you can lie down comfortably. Breathing rates are best measured at rest, when you are not excited or anxious. Allow yourself to lie down and normalize your breathing for at least five minutes before starting to count breaths.

Using a stopwatch, have a friend count the number of breaths you take in a full 60 seconds. They can do this by watching your chest rise and counting one breath for each time it does so. Record the number of breaths you take over the course of the 60 seconds.

Repeat your measurement of breaths per minute at least two more times. Since breathing rate is generally a low number, it can easily change over the course of 60 seconds. Therefore, an average of at least three measurements is a more accurate reflection of your true breathing rate.

Compute the average by summing the total number of breaths taken in the three sixty second intervals, and dividing it by three. Input the number into the form provided.

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Measurements

The 2D:4D ratio is calculated by dividing the length of the index finger of the right hand by the length of the ring finger. A longer index finger will result in a ratio higher than 1, while a longer ring finger will result in a ratio of less than 1. finger

Your waist measurement is typically at its narrowest right above the belly button.

Extend your dominant arm directly in front of you and then bend your elbow 90 degrees while aiming your fingers straight up. Use calipers to measure the distance between the two prominent bones on the either side of your bent elbow. Alternatively use the thumb and index finger of your other hand to grasp the two sides of your bent elbow and measure the distance between them by carefully removing them from your elbow and placing them against a tape measure or rule.

The neck measurement is taken immediately above the thyroid cartilage (the Adam's Apple). The subject should keep their head up and looking straight ahead.When recording, you need to make sure the tape is not too tight or too loose, is lying flat on the skin.

The measure of your waist is used in calculating Hip-to-Waist ratio, an important health indicator, as well as in the calculation for percentage body fat.

The measure of your hips is used in calculating Hip-to-Waist ratio, an important health indicator, as well as in the calculation for percentage body fat.

The measure of your neck is necessary for calculating percentage body fat (US Navy Formula).

The measure of your elbow is necessary for calculating body frame size.

The measure of the 2nd finger and 4th finger are used to calculate your 2D 4D ratio, an indicator of one's testosterone level that is correlated with many risk factors.

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Fitness

Upper Body

Core Body

Lower Body

Cardiorespiratory & Flexibility

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Fitness

The waist-to-hip (WTH) indicates where the body tends to store fat, a genetically determined trait that influences both body shape and health risk factors such as diabetes, stroke and heart disease.

Pear Shape (Low Risk) If you're a pear shape, you tend to carry most of your fat in the hips, thighs and buttocks. Storing fat in your lower half is actually a healthier site for fat accumulation. Research shows that storing fat here may protect against cardiovascular disease.

Apple Shape (High Risk) If you tend to carry weight in your abdominal area and upper torso, you're an apple shape. People who are apple-shaped and tend to carry more weight around their waists and are at a greater risk of lifestyle-related diseases such as heart disease and diabetes.

Avocado Shape (Moderate Risk) The less common "avocado" shape is somewhere between an apple and a pear, with health risks higher than a pear-shaped person, but somewhat lower than a true apple-shaped person.

BMI provided a simple numeric measure of a person's thickness or thinness. Through this function it can serve as a fairly reliable indicator of body fatness and associated obesity related disorders.

The correlation between the BMI number and body fatness is fairly strong; however the correlation varies by sex, race, and age and therefore should be examined in tandem with other health indicators such as waist to hip ratio and blood pressure when evaluating health risk. Some variations that can bias BMI include:

• At the same BMI, women tend to have more body fat than men.

• Pregnancy and related weight changes.

• At the same BMI, older people, on average, tend to have more body fat than younger adults.

• Highly trained athletes may have a high BMI because of increased muscularity rather than increased body fatness.

The body fat percentage of a person is the total weight of fat divided by total weight. The formula used in this program is the one derived by the US Navy and is called the US Navy Circumference formula. Used in conjunction with the other indicators, one can derive an accurate assessment of fitness level and the health risks related to obesity such as cardiovascular disease, hypertension and type two diabetes.

Lean Body Mass is a component of body composition, calculated by subtracting body fat weight from total body weight. The percentage of total body mass that is lean is usually not quoted – it would typically be 60–90%. Instead, the body fat percentage, which is the complement, is computed, and is typically 10–40%. The Lean body mass (LBM) has been described as an index superior to total body weight for prescribing proper levels of medications and for assessing metabolic disorders, as body fat is less relevant for metabolism. Source: Wikipedia

Normal Range:

Between 18.5 and 25

Caution Range:

Between 25 and 29 or between 16 and 18.5

Critical Range:

Less than 16 or greater than 30

Normal Body Fat Range:

Females: Between 14% and 24%

Males: Between 6% and 17%

Body Fat Caution Range:

Females:

[High: Between 25% and 30%] [Low: between 10% and 13%]

Males:

[High: Between 17% and 25%] [Low: between 3% and 6%]

Body Fat Critical Range:

Females:

[Less than 10% or greater than 31%]

Males:

[Less than 3% or greater than 25%]

Normal Range:

Females: Less than .80

Males: Less than .95

Caution Range:

Females: Between .80 and .85

Males: Between .95 and 1

Critical Range:

Females: Greater than .85

Males: Greater than 1

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Fitness

Within Healthy Range

Within Caution Range

Within Critical Range

Within Healthy Range

Within Caution Range

Within Critical Range

Within Healthy Range

Within Caution Range

Within Critical Range

Within Healthy Range

Within Caution Range

Within Critical Range

Within Healthy Range

Within Caution Range

Within Critical Range

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Strength Training

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eTrainer

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Weight Loss

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Optimal Fitness

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Optimal Flexibility

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  • The following is a weekly training program with the goal of revamping or establishing your flexibility routine. Stretching correctly will increase your flexibility and reduce the risk of injuries caused by lesions of the connective tissues.

    1. Calculate: To begin, enter your gender and complete the sit & reach test in the Profile page. This will be used to calculate your present level of flexibility and measure future progress.

    Do not stretch if you are injured without the help of a physical therapist. Doing so may result in further injury.
  • 2. Plan: Select your preferred training schedule with the goal of stretching at least 2 or 3 days per week but ideally 5 to 7 days per week. . The best time to stretch is after an aerobic workout. Increased body temperature in itself helps to increase the joints range of motion. Fatigued muscles tend to shorten and stretching after a workout can help them reestablish their normal resting length and prevent unnecessary pain.

    Wear elastic or loose garments while stretching so as not to impede range of motion.
  • 3. Train: The objective of the program is to complete all the stretches shown in a given session. Each stretch should be done 2 to 4 times, holding the final position for 15 to 30 seconds. This exceeds the myotatic reflex which prevents any muscle from stretching for the first 10-12 seconds.

    As flexibility increases, the time each stretch is held can be increased to a maximum of 1 minute. Individuals who are susceptible to flexibility injuries should limit each stretch to 20 seconds. Depending on the number and length of stretches, a complete workout will last between 15 and 30 minutes.

    The degree of stretch when doing flexibility exercises should be to only a point of mild discomfort or tightness at the end of the range of motion, slightly below the pain threshold. As you reach this point, try to relax the muscle being stretched as much as possible.
  • 4. Maintain: After 6 to 8 weeks of almost daily stretching, flexibility can be maintained with only 2 or 3 sessions per week, doing about three repetitions of 15 to 30 seconds each. Periodically retest your sit and reach results to measure progress.

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Somatics

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  • Somatics is a safe and gentle approach to eliminating chronic muscle pain. It is an educational process of muscular retraining, reversing the cause of most chronic muscle pain through learning to relax muscles that have become chronically contracted. Chronic muscle contraction can be due to accidents, injuries, surgeries, and on-going stress, resulting in many common conditions including:

    • Headaches
    • Painful joints and muscles
    • Neck, shoulder and back pain
    • Sciatica
    • Hip, knee and foot pain
    • Repetitive use injuries
    • Poor posture
    • Accident traumas and whiplash
    • Breathing problems
    • Frozen shoulder syndrome

    The somatic cat stretch is designed to be done every day to help "reset" the nervous system in order to encourage healthy muscular habits. With repeated use it eliminates many of the common conditions associated with chronic muscle contraction. The entire series of exercises takes between ten and fifteen minutes, ideally performed in the morning or soon after arising.

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Optimal Flexibility

View Program Details

  • The following is a weekly training program with the goal of revamping or establishing your flexibility routine. Stretching correctly will increase your flexibility and reduce the risk of injuries caused by lesions of the connective tissues.

    1. Calculate: To begin, enter your gender and complete the sit & reach test in the Profile page. This will be used to calculate your present level of flexibility and measure future progress.

    Do not stretch if you are injured without the help of a physical therapist. Doing so may result in further injury.
  • 2. Plan: Select your preferred training schedule with the goal of stretching at least 2 or 3 days per week but ideally 5 to 7 days per week. . The best time to stretch is after an aerobic workout. Increased body temperature in itself helps to increase the joints range of motion. Fatigued muscles tend to shorten and stretching after a workout can help them reestablish their normal resting length and prevent unnecessary pain.

    Wear elastic or loose garments while stretching so as not to impede range of motion.
  • 3. Train: The objective of the program is to complete the sequence shown at least three times in a given session, holding each position for 15 to 30 seconds. This exceeds the myotatic reflex which prevents any muscle from stretching for the first 10-12 seconds.

    As flexibility increases, the time each stretch is held can be increased to a maximum of 1 minute. Individuals who are susceptible to flexibility injuries should limit each stretch to 20 seconds. Depending on the number and length of stretches, a complete workout will last between 15 and 30 minutes.

    The degree of stretch when doing flexibility exercises should be to only a point of mild discomfort or tightness at the end of the range of motion, slightly below the pain threshold. As you reach this point, try to relax the muscle being stretched as much as possible.
  • 4. Maintain: After 6 to 8 weeks of almost daily stretching, flexibility can be maintained with only 2 or 3 sessions per week. Periodically retest your sit and reach results to measure progress.

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Body Building

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Aerobic Fitness

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