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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
Data in km, M = male, F = female
Age
20-29
30-39
40-49
Very well
M
2,64-
2,51-
2,46-
2,81
2,70
2,64
F
2,16-
2,08-
2,00-
2,32
2,22
2,14
Well
M
2,40-
2,34-
2,24-
2,63
2,50
2,45
F
1,97-
1,90-
1,79-
2,15
2,07
1,99
Average
M
2,11-
2,10-
2,00-
2,39
2,33
2,23
F
1,79-
1,70-
1,58-
1,96
1,89
1,78
Weak
M
1,95-
1,89-
1,82-
2,10
2,09
1,99
F
1,54-
1,52-
1,41-
1,78
1,69
1,57
Too
M
<1,95
<1,89
<1,82
weak
F
<1,54
<1,52
<1,41
You also can take another endurance test: the
H arvard-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
<152 cm
< 160 cm
< 175 cm
< 180 cm
> 180 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
50-59
in the following formula :
2,32-
2,53
A + 3000 divided by heart rate B + 3000
1,90-
divided by heart rate C = endurance index.
2,08
2,10-
Example: when your heart rate is 160 after
2,31
ending the exercise (heart rate A), 120 a
1,70-
minute later (heart rate B) and 100 after 2
1,89
minutes (heart rate C), then you have an
1,87-
endurance index of :
2,09
1,50-
1,69
3000 : 160 = 18.75
1,65-
3000 : 120 = 25.00
1,86
1,34-
3000 : 100 = 30.00
1,49
Endurance index = 18.75 + 25.00 + 30.00 =
<1,65
73.75
<1,34
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),
Height of the step
30 cm
35 cm
40 cm
48 cm
50 cm
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