DKN technology XC-150 Mode D'emploi page 34

The atlete / mesomorphe type
Features:
•
Strong and muscular
•
Wider shoulders than hips
•
The muscular system and the blood circulation
are suitable for excellent performances
•
Weak blood pressure and pulse in rest by the
active mesomorphe types
•
Increased blood pressure and pulse by the non-
active types
•
Not susceptible to cold
•
Correct general figure
•
Normal digestion
•
In case of inactivity or over feeding, the fat stays
hanging on the body
Taking into account above features, a moderate
training will be enough for the mesomorphe type to
improve his performances. The risk on injuries is
much higher for this type because the development
of the muscles isn't always in proportion to the
elasticity of the muscles. We therefore recommend
you to invest a lot of time of your training in improving
the elasticity of the muscles.
The figure of the athletic type and the active
mesomorphe type stands very close to the ideal
figure in the 80ties and 90ties. Therefore many of us
would like to belong to this category, although they
often belong to another category. Those who can't
admit that not everybody can have the perfect body,
often remains frustrated.
Endomorphe type
Features:
•
Round shapes, holding fat
•
Width shoulders, width pelvis (due to overweight)
•
More equal distribution of the weight in
comparison to the other 2 types
•
Average figure
•
Very suitable for performances aimed at power
and endurance
•
Easy food insertion and slow digestion make it
easy to gain weight
•
Slow pulse in rest, normal blood pressure (for
active types)
Power, endurance and mobility are the greatest
trumps of the endomorph. Only the weight, often too
high, can be an interference in some situations.
Therefore he must pay attention to his food, healthy
and adapted to his needs, emphasizing endurance to
stabilize his weight.
Taking into account the beauty ideals of this moment,
the figure of the endomorph type is not suitable. But
above features also show that the active endomorph
has the right talents for a good health and a sportive
attitude. If the endomorph takes into account his
genetic potential, a few extra pounds, can not harm
him.
Endurance test
An endurance test may not be executed in following
circumstances, except when it is done under medical
supervision:
•
Serious and chronic illnesses of the respiration
•
Illnesses with fever attacks
•
Infectious diseases
•
Serious increased blood pressure
•
Disorders (ex. of the heart or longs)
•
Infections
•
Taking of medicines (betablockers)
•
When you aren't feeling well
The most know endurance test which is used in
sports is the "Cooper test". In this test you have to
run as hard as you can for 12 minutes and run as
much kilometers as you can on an flat underground.
Even it's aim is not to stop, you can slow down and
walk. The covered distance is noted and compared
with the numbers in the Cooper chart. This chart
gives us more information about your performances.
The benefit of this test is that you can do the test
whenever you want and without assistance. You
only need a chronometer and a course with a fixed
distance.
The disadvantage of this test is that you need some
running experience to become a good result. You
may not take this test if you are not feeling well (pain,
tiredness, feeling unwell, etc;)
Cooper test
Cooper
Test Data in km, M = male, F = female
Age 20-29
Very well M
2,64-2,81
F
2,16-2,32
Well M
2,40-2,63
F
1,97-2,15
Average M
2,11-2,39
F
1,79-1,96
Weak M
1,95-2,10
F
1,54-1,78
Too weak M
<1,95
F
<1,54
You also can take another endurance test: the
"Harvard-Step-Test. For this test you need a hear
rate monitor, a chronometer, a stair or bench. The
height of the stairs or bench depends on your length.
30-39 40-49 50-59
2,51-2,70 2,46-2,64 2,32-2,53
2,08-2,22 2,00-2,14 1,90-2,08
2,34-2,50 2,24-2,45 2,10-2,31
1,90-2,07 1,79-1,99 1,70-1,89
2,10-2,33 2,00-2,23 1,87-2,09
1,70-1,89 1,58-1,78 1,50-1,69
1,89-2,09 1,82-1,99 1,65-1,86
1,52-1,69 1,41-1,57 1,34-1,49
<1,89 <1,82 <1,65
<1,52 <1,41 <1,34