Exersmart Operations Manual

Logging into Exersmart: 2-4

Searching for LTF Members: 5

Searching for Non-Members: 6-7

Client Metabolic Assessments List: 8

Pre-Assessment Questions and Biometrics: 9-11

Running a Resting Metabolic Assessment (RMA): 12-23

Viewing RMA Data: 24-28

Running an Active Metabolic Assessment (AMA): 29-47

Viewing AMA Data: 48-53

Workout Builder: 54-76

Settings and Help Functions: 77-83

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 Logging into Exersmart
This is the login screen of the Metabolic Assessment software. Any PT who has PT Scheduler credentials can login
to this software using the same username and password that are used to login to PT Scheduler.

There are a number of error screens that can appear if credentials are not entered correctly.

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 When signing into Exersmart, two other criteria must be met:

The laptop must be connected to the internet. In The software must be able to connect to our
most cases this will be the Club Internal wireless internal servers to validate your PT Scheduler
connection. credentials.

In the event that you experience any of these errors and cannot work around them, please contact IT Support for
assistance. You may do this by clicking on the blue [email protected] link or calling the IT Support
phone number at 1-888-848-7070 or pressing the Service Desk button on any club connected phone.

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If emailing please be as specific as possible regarding the error message you are seeing. Example below:

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 Searching For LTF Members
This is the home page once logged into Exersmart.
Lets start below with Search for LTF Members

You can search by First Name, Last Name, Member Number, and Email Address. The best metric to search by is
Member Number as that is unique to each member.

Below is an example of the information you will see after pressing the button.
Picture from MMS, first and last name, member ID, email address, and home LTF club

You will simply find the correct member and press the button. If no members are returned you may need to
modify your search criteria.

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 Searching For Non-Members
When creating a non-member for the first time you will always search by party ID. The party ID is generated by the
non-member making their metabolic assessment purchase online at https://shop.lifetimefitness.com. This is the only
way that the AMA or RMA PDF reports can be generated for non-members.

Typing in the Party ID will auto-fill the First Name, Last Name, and Email Address boxes (since that data is collected
at the time of online purchase). If you need to look up someones Party ID, you can run the report at the link below
and search for the purchaser. The Party ID will be in the column just to the left of their name.
If You Need to Look Up Party ID Run This Online Sales Detail Report
If you find the name of the person you are looking for, the party ID will be to the left of the name.
All purchasers will have a party ID, but you only need it for non-member metabolic assessment purchases.
You will need this Party ID information for use in the new Exersmart software if you are doing assessments for non-
memberswhich is an area of the business that Id like to continue to grow.
CommissionEmployeeID PartyID CustomerName MemberID

56789 15991280 nicole dellaringa

12345 15997033 Patricia Devens

16017126 Jay Mayabb

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After typing in their Party ID, the system will return their first name, last name, and email address. It will be up to you
to enter the birth date and gender. From this point you can either save and return to the home page or save and run
an assessment.

If this is a returning non-member who is already in the database, you can search for him/her by name, party ID,
birthday, or email address. If found, you will see a result such as below.

If not found, you will see a message stating No non-members found

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 Client Metabolic Assessments List

After clicking on the button for the correct client, you will see the clients list of Metabolic Assessments.
There are several important features that begin at this page.

In the upper left of the page you can click . This will take allow you to view, create, edit, or print a
workout plan. You can also create, edit, and apply workout cycles to a clients plan.

In the Type column you will see AMA and/or RMA listed. These are clickable and when clicked will bring you to the
data review page for that particular assessment.

On the bottom right of the screen you can click to be able to start the process of running an AMA or
RMA.

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 Pre-assessment Questions & Biometrics
After selecting that youd like to run an assessment, the software may take a moment to connect to the analyzer. As
soon as it does you will see the Pre-Assessment page for the client.
First you will enter the clients Height in inches, the clients Weight in pounds, and the clients Body Fat %. Lean
Body Mass will auto-calculate.
After this, there are 8 pre-assessment questions to ask the client and answer in the software.

Answering each question with Yes or No is required. Typing additional notes is optional but recommended.

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 Below are questions 2 through 4.
Please note that on number 4 you should provide additional details, especially information about how long the client
actually fasted prior to the assessment and what his/her last meal and/or beverage consisted of.

Below are questions 5 through 7.

In question 6 you should also note what supplements or medications they consume on a regular basis.

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 Below is the final pre-assessment question.
After all the questions have been answered you will select if youd like to Save and Continue AMA or Save and
Continue RMA.

Please note:
All of these pre-assessment questions can be viewed later also. They can all be edited and saved at any point in
time. It is very important to have accurate and detailed pre-assessment notes.

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 Running a Resting Metabolic Assessment (RMA)

After completing the pre-assessment questions and choosing , you need to ensure that the client is
wearing an ANT+ heart rate strap. Life Time carries 3 options: LTF Dual Chest Strap, Scosche Rhythm Plus,
Garmin RUN or TRI.
Ideally you should already have a couple of heart rate straps (HRM) paired to the software and have clients wear
one of these already paired HRMs. It will return the HRM Name as well as the real time heart rate signal (bpm) that
is beaconing from the strap(s).

If you have more than 1 strap paired with the system your RMA client is wearing one and someone else is wearing
the other, it may return more than one. In this case, look at the Name and the real time heart rate to determine
which is the correct HRM that your RMA client is wearing.

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 Choose the correct strap by clicking the circle to the left of the name.
When ready you will then click

If a client wants to wear his or her own HRM that has not yet been paired with the software or if you want to pair a
new HRM into the software for a client to use, you can click

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 By clicking Pair New H the system will search for all ANT+ signals within range.

When the systems finds one or more HRMs, you will see them listed as a set of numbers on the left with the real-
time heart rate signal coming from each HRM on the right.
Choose the correct one and press

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After pressing you will be prompted to name this new HRM.

Name it whatever makes sense to you and then press

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 After you have chosen a pre-paired HRM or paired a new HRM and have connected it to the software, you will be
prompted that it is time to calibrate the analyzer. You have two choices here.
First, you may choose to warmup the analyzer if needed. This will only be needed in situations where the analyzer
has been unplugged or powered off for more than 10 minutes. If the analyzer has not been unplugged prior to the
assessment, never choose this warmup option. If you need to unplug your cart and move it to a new area to
complete RMA but it was only unplugged for a short time just to move it, you do not need to run an analyzer warmup.
The other choice here is to continue to analyzer calibration, you will choose this option the majority of the time.

From a timing perspective, the analyzer warmup takes 2 minutes and the analyzer calibration takes 75 seconds.
When completing either of these, please ensure that the umbilicals are disconnected from the analyzer ports.
Performing an analyzer warmup or calibration with the umbilicals connected will most certainly cause inaccurate data
during the assessment.

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When the analyzer calibration has completed successfully, you will see a prompt to attach the flow clip with the red
dot facing the client (if you have not already completed this you may have done this earlier); and a prompt to
connect the colored ends of the umbilical to the respective colored ports on the analyzer.
When you are ready and the client is ready, you will press Run Assessm to start the data collection. You need to
ensure that you start the data collection no later than 1 minute following the end of the calibration. Waiting longer
than this will throw the analyzer out of calibration and will most likely affect the results of the assessment.

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 When you have begun the RMA data collection you will see the following metrics on the screen:

HR of the client
Respiratory Rate (RR) (or breaths per minute) of the client
RQ of the client
Total time for which the assessment has been running
Fat and Cab Burn percentage on the left graph
RMR and VE on the right graph

You should see a data point appear roughly every 3 breathes.

You should plan to stay in the room until you see RMR and VE lines start to stabilize in a straight line. This should
take roughly 3-4 minutes for most people. Listen to the clicking as air flows into the analyzer as the client breathes
out and pause as the client breathes in. This should be consistent and relaxed.
The benefit of seeing real-time RMR during the assessment is that you can start to understand the outcome will be
prior to the end of the assessment.
On the RMR graph you will also see a green highlighted are with a dotted line in the middle. This dotted line
represents the clients predicted RMR based on gender, height, and weight as the parameters. The top of the
highlighted area is 10% above predicted RMR and the bottom is 10% below predicted RMR.

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 The screens below are simply shots of how the majority of assessment will and should progress.
Data may vary and go up and down but overall throughout the assessment if the client is remaining relaxed, the Real
Time RMR line should be relatively straight. Any large deviations can be removed later when viewing the
assessment date after the assessment has been completed.

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Data may vary and go up and down but overall throughout the assessment if the client is remaining relaxed, the Real
Time RMR line should be relatively straight. Any large deviations can be removed later when viewing the
assessment date after the assessment has been completed.

The system will never auto-stop the assessment. It will be up to you to stop the assessment when enough data has
been collected.
The standard minimum run time of the RMA is 20 min, never let it run longer than 40 minutes. If you try to stop the
assessment prior to the 20 minute mark, you will see a pop-up window like the one below.
You should look for at least 8-10 minutes during which the RMR graphed line has been fairly straight.

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 Any time you try to stop the RMA beyond 20 minutes of run time, you will see the pop-up window shown below.
If you are sure that you want to stop the assessment you will click the Stop Assessment button.

After clicking the Stop Assessment button, you will be prompted to remove the umbilicals from the analyzer ports and
press . Failing to remove the umbilicals at this point will lead to inaccurate data on the next assessment
done with this analyzer and will eventually lead to analyzer damage.

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It will then take a moment for the analyzer to fully disconnect from the software. During this the analyzer will start
buzzing again as it performs a self-purge of air through the system.

When it has fully disconnected you will have an opportunity to type any additional notes about this assessment that
you may want to. This is optional. Either way you will press to continue.

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 The data will upload to the profile of the client.

From here you have 3 options:

1) You can return to the home page if you plan to review the data later.
2) You can click Start AMA if you are completing back to back RMA then AMA. If you have one metabolic cart
and will be moving it to start AMA, you can use this option. If you have more than 1 cart and will be using a
different one for AMA, do not choose this option.
3) You can immediate review the RMA Data by pressing

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Upon completing a RMA you have a couple of choices for viewing/editing the data and printing the RMA report.

1) You can immediate review the RMA Data by pressing when the assessment has been saved and
uploaded successfully.

2) You can get to the data review page from the Clients Metabolic Assessments List by clicking on the
assessment that you want to view.

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 You will be brought to the page shown below.
On this page there are several important features.
You will see all of the data points collected during the RMA in 2 separate graphs. The top graph shows fat (kcal/min)
and RQ and the bottom graph shows RMR and VE.
On the bottom right of the screen you can click to view and edit the pre-assessment data and notes. You can click
on Report to download the RMA PDF report or export the data to excel.

By clicking the + symbol on the bottom right of either graph, you can expand that particular graph to a full screen
view.

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The goal is to keep as much data as you can while eliminating any outlier data points so that you have a strap RMR
line with at least 10 minutes of good data.
To include or exclude data points, just click the appropriate bubbles. They are included when filled in and excluded
with open. A nice enhancement to this software is that can you include or exclude multiple data points at the same
time by holding down the Shift key and then clicking the first bubble you want to include or exclude (it will
enlarge the bubble) followed by clicking the last bubble you want to include or exclude. By doing this, every
bubble between those two points will be included or excluded. This can save you time.

As you can see in this example, all the of data points including and between the two that you clicked will be
excluded.

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You may adjust the scale of either graph by clicking the up or down green arrows on the top left and right corner of
either side. Doing this may make viewing the data easier.

After adjusting the data in full screen mode, you will press the symbol to bring it back to regular view.

From there you will press to save your changes.

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 After your changes have been verified as successfully saved you will press .

When you are ready to download the RMA PDF report, you will click on bottom right of the screen and then
click on PDF.
Wait for the RMA PDF report to download and after it does you can choose to print it, save it, or email it to the client.

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 Running an Active Metabolic Assessment (AMA)
You can choose to run an AMA via 2 possible paths:

1) After answering all of the pre-assessment questions you can click on .

2) When RMA has been completed, you can continue directly to AMA by clicking . Choosing this option
will cause the analyzer to become disconnected and will have to be connected again after you move the cart
to the AMA location on the fitness floor.

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 Choosing either option highlighted above will land you at the AMA Equipment Type and Exercise Protocol screen.
On this screen you will first select the type of equipment you will be using for the AMA by clicking on the bubble to
the left of the name. Doing this will prompt the list of protocols for that type of equipment to load into the drop down
menu.

Be sure that you understand which protocol you are selecting, because once you select it and then click the
button, you will not be able to go back and select a different one. Before trying unfamiliar protocols on equipment
types that you have never administered an assessment on, it is highly recommended that you try some of the
protocols for yourself to understand the workloads being used. This will help you to make better decisions with
clients.

For detailed information regarding what each protocol on each type of equipment consists of, please see the AMA
Protocol Details document in the Help menu of the software.

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 After choosing the equipment type and the protocol, the software will automatically search for a previously paired
heart rate strap. So before this step you need to ensure that the client is wearing a HRM. If it is the Scosche
Rhythm Plus, you should press the power button to turn it on right at this point.

The system will find any active HRMs that you have previously paired with the system. Most of the time it will only
find the one that the client is wearing. In instances where you might have multiple straps paired with the system and
other pre-paired straps are active (ie someone nearby is wearing one of them), you will just choose the correct one
that your assessment client is wearing by clicking the bubble to the left of the HRM NAME. Then you will press
. You can also search again or pair a new HRM at this time.

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 After pressing , you will see on the bottom left of the screen that the HRM is connected.
You may choose to warmup the analyzer if needed. This will only be needed in situations where the analyzer has been
unplugged or powered off for more than 10 minutes. If the analyzer has not been unplugged prior to the assessment, never
choose this warmup option. If you need to unplug your cart and move it to a new area to complete RMA but it was only
unplugged for a short time just to move it, you do not need to run an analyzer warmup.

The other choice here is to continue to analyzer calibration, you will choose this option the majority of the time.
From a timing perspective, the analyzer warmup takes 2 minutes and the analyzer calibration takes 75 seconds. When
completing either of these, please ensure that the umbilicals are disconnected from the analyzer ports. Performing an analyzer
warmup or calibration with the umbilicals connected will most certainly cause inaccurate data during the assessment.

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During the calibration it is a good time to re-iterate to the client the process and approximate length of the assessment.
Good reminders to mention include the following:

The assessment consists of two parts, a warmup and the actual assessment.
Every 2 minutes I will slightly increase the intensity. Before doing this I will ask how you are feeling on a 1-10
scale (explain RPE scale).
After we stop the warmup you will take the mask off and rest for 5 minutes before we start the assessment.
The goal of the assessment is to push yourself as far as you are able to today. The stopping point is completely
up to you, but I do encourage you to push as far as you can into the assessment.
When the calibration has finished successfully, ensure the mask is secure on the client and that the umbilical ends are
attached to the correct color ports on the analyzer and the flow clip is attached to mask tube with the red dot facing
the clients face.

When everything is set up you will press the button to begin data collection. It is very important that you
dont delay the start of the data collection beyond 1 minute after analyzer calibration is finished.

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After pressing the data collection will begin and will see the following metrics on the screen:
Total time
Protocol chosen
Current Stage within the protocol
The left graph shows Real time heart rate and RQ
The right graph shows real time VO2 and VCO2.

This view of data should help you better understand how linearly the data is progressing as workload increases. No
ones metabolism will show perfectly linear increases, but the more linear the data is, the better the result will be.

With 20 seconds remaining in each stage, you will see this pop-up on the screen. At this time you will ask and record client RPE
and then choose if you want to continue or stop. Make sure you have defined the RPE scale so that the client can give you as
accurate of a number as possible.

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If you dont press stop or continue, with 10 seconds remaining this window will start flashing yellow. If you have the
volume turned up there is also audio warning. The next stage will automatically start when the current stage ends.

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The next few pictures are just examples of how data can progress during the AMA warmup. No ones metabolism
will show perfectly linear increases, but the more linear the heart rate and VO2 data is, the better the result will be.

It is completely normal and okay steep changes from one data point to the next throughout the assessment as long
as generally speaking, both heart rate and VO2 continue to climb throughout the assessment.

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 Reminder that the warmup should run 8, 10, or 12 minutes. Warmup should always stop at the end of a stage, not
partially or halfway into a stage. The protocol to stop the warmup is ideally at RQ of at least .91 and RPE of 7 or so.
Because there are many factors that can influence the clients RQ, RPE will trump RQ in some situations. For
example, if at the end of stage 4, the client RPE is 7, but RQ is .86, stop the warmup. The one situation where RQ
may determine the stop point ahead of RPE is if RQ has been hovering around 1.00 and exceeds 1.00 at the end of
a stage and RPE is 5, stop the warmup anyways.

After you choose to stop the warmup, you will be prompted to confirm that you do actually wish to stop. You will
press the Stop Assessment button one more time to confirm.

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After you have stopped the warmup section of the AMA, be sure to immediately disconnect the umbilicals from the
analyzer ports. Failing to do this will negatively impact the results of the assessment.

When the umbilicals have been disconnected, you will start the transition timer by pressing the
button. This time is 4 minutes because when it has ended, you will calibrate the analyzer and prepare the
assessment which will make the total transition time roughly 5-6 minutes.

After pressing the button, it will take a moment for the analyzer to disconnect. During this time the
analyzer will start buzzing again as the pumps and valves run to purge any left-over air out of it.

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 As soon as the analyzer has stopped you will see the timer screen and the 4 minute time will start counting down.

You will also see that the system will default to the same protocol that was used for the warmup. The SOP is to use
the same protocol that you used during the warmup. You cannot change equipment type. If the warmup was on a
treadmill, the assessment must be on the treadmill. If for any reason you do need to change protocol used, you can
do so by using the drop down menu.

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When the timer has ended, you will see this pop-up that prompts you to proceed to the assessment. Make sure that
the client is wearing a heart rate strap (most likely the same one as during the warmup), and then press the
button.

After pressing the button, the system will search for heart rate straps just as was done during the
warmup. The system should easily find the same heart rate strap.

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You will select the correct heart rate strap by clicking the bubble to the left of the name followed by clicking the
button.

Ensure that the umbilicals are still disconnected from the analyzer and then you will you press the
button.

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The analyzer takes just over 1 minute to complete its calibration. During the calibration is a good time to discuss
what the client can expect during the assessment.

When the calibration has finished successfully, ensure the mask is secure on the client and that the umbilical ends
are attached to the correct color ports on the analyzer and the flow clip is attached to mask tube with the red dot
facing the clients face.

When you and the client are ready, you will press the button to start the data collection. It is very
important that you start the assessment within 1 minute of calibration ending. Waiting too long can throw the
analyzer out of calibration and can affect the assessment data.

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 You will see the same data on the screen as was seen during the warmup.

You should see data progressing nicely. A data point appears every 3 breaths.

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 With 20 seconds left in each stage you will record client RPE and will choose to continue or stop the assessment.

The goal here is for the client to progress as far into the protocol as he or she is able to.
Unlike the warmup, you do not need to end the assessment at the end of a stage. Having the client start the next stage
and then stop anywhere within that stage is better than stopping at the end of the previous stage. Be sure to remind the
client that the goal is to continue as long as he or she can but that he or she is in complete control of when the
assessment ends.
When ready to stop the assessment, you have two options. If you are stopping while on the RPE screen you can press
the button.

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 Or any other time you can press the button in the upper right corner.

No matter which option you choose you will be asked to confirm that you do indeed want to stop the assessment. At
this time be sure to instruct the client to slow down to a stop or stop the cardio equipment.

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 There is no option in this system to complete a measured cooldown, so as soon as the assessment has been
stopped, disconnect the umbilicals from the analyzer, press the button, and take the mask off the client. The
client can cool down on his or her own as you purge the umbilical lines. Ensure that you get the HRM back from the
client if it was borrowed for the assessment.

It will take a moment for the analyzer to disconnect. During this time the analyzer will start buzzing again as the
pumps and valves run to purge any left-over air out of it.

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The data will upload to the server and you will have the choice of returning to the home page and logging out of the
software or going directly to the AMA data review screen.

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 Reviewing AMA Data

After pressing it will take a moment for the calculations to take place.

When the calculations are finished you will see the heart rate zones at the top of the screen. This is data for the
actual AMA (as is indicated by . You can also click on to view warm-up data.

In the middle of the screen you will a data chart. This data can be exported to excel by click on the button and
then choosing Excel.

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 To the upper right of the data chart there is a link titled Show Breaths Data.
Clicking on the Show Breaths Data link will show a pop up window. This will allow you to edit raw heart rate data
throughout the assessment if there were any points in time when heart rate did not increase linearly.

All you need to do is scroll down the data chart and look to see if there are any heart rate data points that are off. You
can update these numbers if needed by clicking on the specific number and editing it. You would then press the
button.

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 Most of the time the algorithm will determine correct heart rate zones without any edits needed from you.
Heres what the algorithm actually does:

Looks for deflection points in VE_VO2 and VE_VCO2 and RQ like we can do manually
Compares those deflection points against % of Peak VO2
Sets the top of Zone 1 based on the deflection points and between 63-68% of Peak VO2
Sets the top of Zone 2 based on the deflection points and between 69-77% Peak VO2
Sets the top of Zone 3 based on the deflection points and between 78-87% Peak VO2
Sets the top of Zone 4 at the highest heart rate achieved during the assessment

When the correct protocol for the client is used and they are able to get as close as they are willing to go to
max/peak exertion, the algorithm will be accurate 99% of the time within 1-2 beats of where you or I would set the
zones manually.

What you can do to ensure that the algorithm does its job:

Really be deliberate in the selection of the AMA protocol. If the member cant make it 10 minutes into the
assessment, odds are that there wont be enough data to get a super accurate reading.
Be mindful of walking assessments with incline. If you have a member walking at an incline (maybe 7% for
example) and they say they are a 6 or 7 out of 10 and then you change to 9% and VO2 skyrockets quickly
and then they tap out due to leg fatigue 45 seconds into the stage. This type of thing can hinder setting
zones on deflection points and % of Peak VO2 because of the large VO2 increase in the last 45-60 seconds of
the assessment. So encourage these people to keep pushing up hill a little longer.
Ensure heart rate is accurate (not stalled) throughout the assessment. If heart rate is sketchy, the zones and
workloads will be sketchy. You can manually edit heart rate by following the steps outlined on the previous
page. You ideally want to see as linear of an increase as possible throughout the assessment.

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If you feel that a change to heart rate zones is needed, you can move AB (top of Zone 1) or AT (top of Zone 3) using
the graphs on the data review page.
You can see the AB and AT lines on the RQ and Fat graph.

You can also see the AB and AT lines on the VE_VO2 and VE_VCO2 graph.

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 The easier of the two graphs to use is the RQ and Fat graph as it is easier to see deflection points.
AB will most often fall at a point of relatively high fat utilization prior to a dramatic reduction in fat burned. RQ at AB
will vary from person to person but will most often be between .75 to .85.
AT will most often fall at a point prior to a steep drop in fat utilization which will be coupled with a steep increase in
RQ. RQ at AT will vary from person to person but will most often be between .86 to .99.

Any time you make any changes, you will need to press the button for the data to recalculate. After the
data has saved you will click the button.

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When you are ready to download and print the AMA PDF report, you will press the button on the bottom right
of the screen and will choose PDF.

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 Workout Builder
There are 2 ways that you can access the workout calendar section of the software.
The first way is to search for and select the client. Then on the Clients Metabolic Assessment List you will see the
button on the upper left of the page.

The second way is from the AMA data review page. On the bottom of the page you will see the same
button.

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 Clicking the button will land you on the clients workout calendar page. You will see the current
month for the large calendar and the small calendar. Todays date will be highlighted in blue.
You will also see a symbol on the date that AMA or RMA was completed.
Important Note: Workout plans can only be built out to no more than 120 days (approx 4 months) from the most
recent AMA date. In the example you see below, the workout plan can be built out to no more than 120 days from
November 26 (which is the most recent AMA date for this person). This rule in the system should encourage regular
reassessments for those engaged in receiving metabolic conditioning workouts this way.

The other important items to take note of on this page are the following:

is a fast 3-step process to build a periodized metabolic conditioning plan.

will send minute by minute workout detail to the client on each day for which there is a
scheduled workout.

allows you to build custom workout cycles. A workout cycle is basically a certain amount of time in
one HR zone followed by a certain amount of time in another HR zone, which can be repeated in sets.
You can also pan forward or backward to different months on the large calendar and the small calendar.

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 Clicking starts the metabolic conditioning program wizard.
For step 1 of the program wizard there are 4 field entries.

1. Plan start date allows you and the client to choose the start date of the plan. You may either type
the actual date or you can use the calendar icon to show a calendar and then click on the correct date.
For this example lets choose December 5th.

2. Total number of weeks for the plan is how long you want to build the plan for. You can build it for up to 12
weeks. Reminder that this is auto-periodized plan so a larger amount of weeks might be better. You can
customize the plan even further once it has been completed if you choose. For this example lets use 8
weeks.

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 3. Number of days per week is a decision that you and the client make together. This is specifically the number
of days per week throughout the duration of the workout plan that the client can and will commit to specific
metabolic conditioning workouts using the results of their most recent AMA. Later in the program wizard you
will select which specific days of the week the client will complete these workouts. After the program wizard
has been completed, it is very easy to make edits to this. For this example lets choose 3 days per week.

4. Total conditioning time (min) per week is a decision that you and the client make together. This is the
maximum time that the client has available during each week to commit to these specific metabolic
conditioning workouts. If they have a max of 40 minutes per day and you chose 3 days per week, the time to
enter is 120. For this example lets choose 150 minutes. When you have completed these fields you will
press the Next button.

Please note that the periodized amount of minutes will never reach their maximum allowable time. It caps at 90% if
building a 12 week plan. Some workouts are shorter (such as Zone 4 interval day) and some workouts are longer
(such as Zone 1 & 2 easy days). So entering 3 days per week and 150 minutes does not mean that all 150 minutes
will be used not does it mean that there will be 3 50 minute workouts during the week.

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 When you have completed these fields you will press the Next button.
The program wizard will submit your entries for validation.
Step 2 of the program wizard allows you to select which days of the week throughout the plan you want to place the
different intensities of metabolic conditioning workouts. Every workout is interval training.
The Zone 3 and Zone 4 workouts are shorter than the Zone 1 & 2 workouts. So keep that in mind from a timing
perspective for the client. When the workouts end up on the calendar you will be able to see how many minute each
workout is. The workout time does not include the time to complete their specific warmup, but warmup time was
taken into consideration when designing this program wizard.
Here is an example of a 3 day per week plan.

Here is the logic for which level of intensity the program wizard uses:
Days per week Days per week Days per week Days per week Days per week Days per week Days per week
=1 =2 =3 =4 =5 =6 =7
Zone 4 Zone 4 Zone 4 Zone 4 Zone 4 Zone 4 Zone 4
Zone 1 & 2 Zone 3 Zone 3 Zone 3 Zone 4 Zone 4
Zone 1 & 2 Zone 1 & 2 Zone 1 & 2 Zone 3 Zone 3
Zone 1 & 2 Zone 1 & 2 Zone 1 & 2 Zone 3
Zone 1 & 2 Zone 1 & 2 Zone 1 & 2
Zone 1 & 2 Zone 1 & 2
Zone 1 & 2

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The length of the workouts depends on how many minutes you enter. As an example, below is what it looks like
when choosing 5 days per week.

Select the days of the week that you want each type of workout to be placed on. Then press .

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 After pressing the system will take a moment to process your selections.

After the specifics of the plan have been validated by the system, you will see the calendar populate with your
selections. Each day will be outlined with the color of the heart rate zone that is the primary objective for the day.
The start day of the plan is shown with a teal colored triangle in the lower right hand corner.

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 The last day of the plan is shown with a red triangle in the lower right hand corner.

If you double click on any day in the plan you can see more detail about what exactly the workout consists of. You
will be able to see the total workout time. Note that this does NOT include the specific metabolic warmup every
client should do before every workout.
You can also see exactly what type of interval training is planned for the day. An enhancement coming very soon
will be the ability to see total workout time for each day directly on the calendar without having to double click to see
the details.

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On the bottom right of the calendar you will see the words Show Legend. When you click on this it opens a window
that explains what the different colors and icons mean.

Another great feature on the workout calendar is that you can easily move a workout from one day to another day
within the start and end of the workout plan. To do this click on the day that you want to move. When you start to
move it, it will turn red.

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 When you drag it to any acceptable day, the day will turn green. Note that you can drag a day within the large or
small calendar, or you can drag from the large to the small calendar, or the small to the big calendar. Note that any
unacceptable day will be red when you try to drag it. There can only be one workout on any given day.

After dragging the workout to a different day, you will see the day change in both the large and small calendars.

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 The large calendar and the small calendar are independent such that you can display a certain month on one
calendar and a different month on the other calendar. This allows you to drag a workout from one month to another
month if you want or need to.

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 Reminder that any time you make a change like this it is always a good idea to press .
Another great feature of workout builder is that you can build your own custom workout cycles that can be applied to
any client for further customization of workout plans. A workout cycle is basically multiple segments of time at heart
rate zone intensities. To build your own workout cycles, you will click on . You can build as many as
you want to. These will be specific to you when you are logged into Exersmart so that you can use them for any
client.

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 The first thing you should do when creating a workout cycle is to name it something that can help you remember
what it is.

After naming your workout cycle, you will type in the length of time for segment #1. You must type something in the
minutes box and the seconds box.

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 Then you will select the heart rate zone that is specific to this first segment. After selecting the heart rate zone, the
segment will graph on the bottom of the page. To add another segment, click on the Add Segment button. You may
have up 15 segments in one workout cycle.

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For each segment you will choose the length of time and the heart rate zone. The total workout cycle time will add
up on the bottom left and the full workout cycle will graph in the middle. When you are finished you will press the
Save button.

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Your workout cycle will take a moment to save and when it does, you will see it in the list of workout cycles that you
have created. You can hover over any workout cycle to see a high level view of what it consists of or you can click
the pencil icon to see the details or edit the workout cycle.

When you want to add a workout cycle to the calendar, all you need to do is drag it to the specific date on the large
or small calendar. Acceptable days will turn green.

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You will then be asked to choose a number of repetitions for this workout cycle. The total workout time (excluding
warmup) will be workout cycle duration multiplied by the number of repetitions. In this case lets choose 4
repetitions.

The workout cycle will appear on the large and small calendar dates surrounded by a dark blue border. Be sure to
press Save Updates as often as needed.

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 If you double click on the date of a workout cycle on the calendar, it will open a window with the details of the
workout. Notice how it shows total workout time, workout cycle name, number of repetitions, and the segments of
the workout cycle.

When you have finished building a workout plan, there are a few ways that the plan and the individual workouts can
be delivered to the client.
First, the plan overview can be downloaded to PDF and printed or emailed to the client.

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Choosing this option will open a PDF overview of the plan that can be printed or emailed. One addition that will be
added soon to this calendar is the total workout time of each workout day. Every new AMA client should walk away
with a 4 week plan printed in this manner.

The next way that workouts can be delivered to metabolic conditioning clients is via email. There is a box that can
be checked that will activate the option to send daily workouts via email. This is a great option for everyone, but
especially for non-members because they will not have access to the final way of delivering daily workouts that will
be discussed in a moment.
By checking this box and ensuring that you press Save Updates, the client will receive and email at midnight the
morning of the specific workout. The email addresses are driven from that which is in MMS.

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Here is an example of what these emails will look like. These emails will be sent on behalf of the fitness professional
who built the workout plan for which this workout is in. If a client replies to this email, their reply will go directly to this
fitness professional.

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The last but certainly the best way to deliver these daily workouts to clients is through the LT Health mobile app. All
workouts that are on the clients calendar will appear in the LT Health mobile app on the day that they are scheduled.
Here you can see how they can access this workout inside the app. In situations where a client may contact you to
say that they cannot complete a workout on a certain day but can on a different day, you can drag the workout to the
new day, and the workout will appear in the app correctly. Workouts actually appear in the app about 30 seconds
after they are created and saved in Exersmart.

One of the best features here for you as the fitness professional to hold the client accountable to their scheduled
workouts, is that you will know when they did or did not complete specific workouts by using the LT Health mobile
app. When a client does NOT complete a specific workout for a specific day, you will see a red minus symbol in the
upper left corner of that date on the calendar. When a client does complete a specific workout for a specific day, you
will see a green plus symbol in the upper left corner of that date on the calendar.

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Even better than that, if you right click the mouse on any of the completed workout days, you will see the option that
says Go to My Plan.

Clicking this option will bring you to the results report for this specific workout so that you can check to see what the
client actually did and how close what they actually did is to what you had planned for them. Soon we will add
weekly and monthly summaries to the calendar page so you will be able to see an overview of what was planned
versus what was completed.

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 The software will continue to receive enhancements over the weeks and months. One of the first additions will be
total workout time for each workout added to the calendar so that you can see how long each workout is planned for.
And if the calendar is printed, the client can also see this information. Additional fast-following enhancements will be
the ability to see weekly and monthly summaries of planned and completed workouts. Also, you will be able to add
and track client events on this calendar such as athletic and life events.

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 Settings Menu
When you log into the software you will always land on the home screen. This is shown by the word Home being
underlined on the top left menu bar. Next to Home is Settings.

Clicking on Settings will allow you to see and complete a couple of key features.
The first screen in Settings is called Manage HRMs. This allows you to pair, delete, and edit ANT+ heart rate straps
that you will use for assessments.
You will see a list of any heart rate straps that you have previously paired with and named in the system. You can
have a maximum of 8 heart rate straps paired at any given time but I highly recommend that you keep it to 3 or less.

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When you first download this software this list will be empty and you will need to search for any pair any heart rate
straps that you plan to use for assessments. You will do so by pressing .

By pressing this button the system will search for all nearby active ANT+ signals, so I recommend that you dont try
to pair new heart rate straps when there are many people wearing ANT+ heart straps near you.

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 The system will return any heart rate straps that it finds. You will see and ID number along with the real time heart
rate signal beaconing from each strap. If the system searches for and finds more than 1 heart rate strap, this real
time heart rate number should help you distinguish which is the correct one to pair. For example, if you are wearing
the heart rate strap that you want to pair and the system finds 3 heart rate straps, the other 2 are probably people
exercising nearby and you would see higher real time heart rate number.

You will select the one you want then press .

You will then see a pop up window asking you to name this new heart rate strap.

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 Type in a name that will help you remember which one it is.

When ready you will press .

This heart rate strap will be added to your list of paired HRMs. When you use this heart rate strap during
assessments, the system will automatically search for it and recognize it.

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 The other function within the Settings tab is called View Assessment Back-up. This allows you to see all
assessments that you have administered on the specific laptop that you are logged into and viewing this back-up
folder. You can see the date and time that the assessment was completed, the client name, the type of assessment,
and the upload status.

This back-up folder is helpful because if there are any network or server issue that prevent an assessment from
being uploaded as soon as the assessment has been completed, you will be able to see its status and upload it if for
some reason it did not automatically upload.

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 From any page within the software, you can see a Help icon on the upper right of the screen.

Clicking on Help will allow you to see many different help topics that should provide all the information you need to
understand all the features and functions of the software.

By scrolling down you will see more topics.

And by paging over to page 2 you will see even more.

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 Notice the View button on the right hand side of each topic.

Clicking this View button will open up a PDF of the help topic document.

From here you can view, save, or print any of these documents.

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