Manual DKN RunTech (page 36 of 80) (English, German, Dutch, French, Italian, Spanish)

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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

higher risk for cardiac disorders. To execute this test,

you have to measure the girth of your waist just

above your belly button, without holding in your

stomach and in a relaxed position. Than measure the

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DKN RunTech Manual

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