Manual Kettler TRACK S10 - 07886-900 (page 23 of 100) (English, German, Dutch, French, Italian, Portuguese, Spanish)

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Biomechanics – Treadmill |

ENGLISH 23

Scope of Physical Exertion

Duration of a training unit and its frequency per week:

The optimum exercise range is 65-75% of the individual‘s cardiovascular performance over a longer

period.

Warm-Up

At the beginning of each training session, you should spend 3-5 minutes warming up with a slowly

increasing level of exertion to bring your cardiovascular system and your muscles to the right tempe-

rature.

Cool-Down

Just as important is the so-called „cool-down“. After each workout you should continue running slowly

for about 2-3 minutes. Initially, the exertion level for your further endurance training should basically be

increased by means of the scope of physical effort, e.g., training takes place 20 minutes daily instead of

10 minutes, or three times a week instead of twice a week. In addition to the individual planning of your

endurance training, you can also use the training programmes integrated into the treadmill‘s training

computer.

11. Biomechanics - Treadmill

11.1 Training Form and Movement Execution

On the treadmill, various forms of training can be used -- from walking, to power walking, to sprinting.

The movement execution of walking, power walking, running, and sprinting is divided into four phases:

Phase Start End Notes / Motion Description

Front Swing

Phase

Support leg under

the body’s centre of

gravity

Touchdown of

the foot

Here the maximum knee stroke takes

place and serves mainly for the forward

swing of the leg. When the foot makes

contact with the ground, the lower extre-

mities are cushioned by a passive braking

movement within 10 - 20 ms.

Front Suppor-

ting Phase

Touchdown of the

foot

Vertical posture When the foot touches down, forces are

generated that represent 2-3 times the

weight of the body. It is therefore import-

ant to wear the right footwear to adequa-

tely absorb the shock impact and to ensu-

re a healthy pronation of the foot.

Back Suppor-

ting Phase

Vertical posture Propulsion with

the foot

In the ﬁnal phase, the foot is stretched out

and propulsion takes place via the ﬁrst

toe.

Back Swing

Phase

Propulsion with the

foot

Vertical posture

Phase Beginn EndeHinweise /

Bewegungsbeschreibung

Vordere Schwungphase Stützbein unter dem

Körperschwerpunkt

Aufsetzen des Fußes

Hier findet der maximale Knie-

hub statt und dient hauptsäch-

lich dem Nachvornschwingen

des Beines. Beim Aufsetzen

des Fußes werden innerhalb

von 10-20ms die unteren

Extremitäten durch eine passi-

ve Abbremsbewegung

gedämpft

Vordere Stützphase Aufsetzen des Fußes Vertikale Körperhaltung

Beim Aufsetzen des Fußes ent-

stehen Kräfte die das 2-3

fache des Körpergewichts aus-

machen. Es sollte daher

darauf geachtet werden das

passende Schuhwerk zu tra-

gen, um die aufkommenden

Kräfte adäquat zu absorbieren

und eine gesunde Pronation

des Fußes zu gewährleisten.

Hintere StützphaseVertikale KörperhaltungAbstoßen des Fußes

In der Endphase wird der Fuß

gestreckt und es findet ein

Abstoßen über den ersten Zeh

statt

Hintere Schwungphase Abstoßen des Fußes Vertikale Körperhaltung

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