Bedienungsanleitung DKN EF-2 (Seite 30 von 84) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Spanisch)

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• 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 30-39 40-49 50-59

Very well M

2,64-2,81 2,51-2,70 2,46-2,64 2,32-2,53

2,16-2,32 2,08-2,22 2,00-2,14 1,90-2,08

Well M

2,40-2,63 2,34-2,50 2,24-2,45 2,10-2,31

1,97-2,15 1,90-2,07 1,79-1,99 1,70-1,89

Average M

2,11-2,39 2,10-2,33 2,00-2,23 1,87-2,09

1,79-1,96 1,70-1,89 1,58-1,78 1,50-1,69

Weak M

1,95-2,10 1,89-2,09 1,82-1,99 1,65-1,86

1,54-1,78 1,52-1,69 1,41-1,57 1,34-1,49

Too weak M

<1,95 <1,89 <1,82 <1,65

<1,54 <1,52 <1,41 <1,34

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.

Harvard-Step-Test

Height in cm Height of the step

<152 cm 30 cm

< 160 cm 35 cm

< 175 cm 40 cm

< 180 cm 48 cm

> 180 cm 50 cm

To execute this test, step down and up the

bench or stairs every 2 seconds. This makes

30 times/minute up the bench, which gives a

total of 120 up –and down steps. Whether you

change leg or always use the same leg, this

has no effect on the result. Measure your

heart rate after 4 minutes. When you are done

with the exercise, take your pulse after 60

seconds, and again after 1 minute. In this way

you become 3 values which you have to use

in the following formula :

A + 3000 divided by heart rate B + 3000

divided by heart rate C = endurance index.

Example: when your heart rate is 160 after

ending the exercise (heart rate A), 120 a

minute later (heart rate B) and 100 after 2

minutes (heart rate C), then you have an

endurance index of :

3000 : 160 = 18.75

3000 : 120 = 25.00

3000 : 100 = 30.00

Endurance index = 18.75 + 25.00 + 30.00 =

73.75

On the basis of the chart below you can adapt

your training and divide your powers better

according the result of this test. If you take the

endurance index from our example (73.75),

you can see in the chart below that this value

is sufficiently for someone younger than 35

and good for someone older than 35.

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