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DKN X-Run Seite 19

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Diagnostic – initial level
Before setting up a program, you have to take note of
some parameters and take your sizes. These
measurements will help you determine your present
physical condition . It is the intention to collect all
data concerning your personality, your health and
your performances.
• Individual data : age, sex, figure, weight, fat
percentage, measurements, pictures, etc.
• Data concerning your health : blood pressure,
orthopedic data, research of the metabolism,
serious diseases, injuries, etc.
• Performance data : endurance tests, power tests,
movement tests and speed control is often not
necessary in fitness. Coordination of the
movements however is crucial because it is very
important when you execute the exercises.
“Clumsiness” usually means a lack of exercise.
Therefore stick to the preset modules when you
exercise , even if it is an endurance sport.
Every test, intellectually or physically, shows you
your personal possibilities at a certain moment in
time. Even though mathematic results become
inadequate after a certain time, the results which you
will achieve (after the same test one week later) will
be better than the first one, because you have been
able to locate your weak points and adapt your
training in order to get rid of your shortcomings.
We work in the same way for the body. Let us
assume you have taken an endurance test and the
result of this test is 20% under the average level.
This result must now help you to set up a program to
achieve this average level. This shows that the test is
the base to set up a training program in order to
reach your goal. So it is very important you check
your performances on a regular base to see if they
measure up to the preset goals. If not, you have to
adapt your training program.
The results of these check-ups give you the
opportunity to compare your performances with the
average performances, but also show if you are
making progress. After 6 weeks we begin again with
the same test to check if your performances have
been improved and how much they have been
improved.
Physical features
Weight
Are you happy with your body, often depends on the
balance. But what is the ideal weight ?
Following formulas are known to determine the ideal
weight:
• Normal weight = girth waist in centimeter – 100
• Ideal weight women = normal weight – 15%
• Ideal weight men = normal weight -10%
This formula designed by “Broca” has a limited value.
As long as there is no new method to determine the
ideal weight, the image we have of ourselves, tells us
more than any other number. But a lot of people feel
better when they can compare themselves with
figures and numbers. Therefore it is sensible to take
into account a few well known formulas as the body
mass index (BMI) and with some reserve, the waist
to hip rate (girth waist – hip).
Body Mass Index (BMI)
The BMI refers to the connection between weight and
body shapes, which allows us to set up a better and
exact standard than the “Broca” formula.
BMI = present weight (in kg) : height in m².
Ex. A man of 70 kg and 1.70 m high has a BMI of
70:1.7m² = 24.22.
In the table beneath you can situate yourself. These
values are a guidance and are not guaranteed,
especially not for sick persons, children and elderly
people.
Women Men
--------------------------------------------------------------------
< 19 <20 Underweight
19 – 24 19 – 25 Normal
> 24 > 25 Overweight
> 30 > 30 Corpulent
> 40 > 40 Obese
Fatpercentage
Body fat expressed in percentage tells us more than
numbers about the relation weight/waist. To
determine the fat percentage we have to take into
account some parameters depending on age. You
can determine your fat percentage in different ways.
You even find many balances who also can measure
your fat percentage. If you want to lose weight, then
the fat percentage is more important than the weight
itself, because it is the fat you want to disappear.
BMI Table
Standard according BMK index related to age.
Age Female Male
17-29 year 15 % 25 %
30-39 year 17 % 27,5 %
Over 40 20 % 30 %
Connection waist – hip (waist to hip rate)
You have determined a higher fat percentage than
normal in above chart. This fat can have a different
impact on your health. With a simple test, which you
can do at home, you can determine if you have a
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