DKN technology XC-140, Manual

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doesn’t mean we can’t use the basics of a training for
top athletes for every individual which practice a
sport and who wants to improve his performances.
Evaluation of your physical condition
For each level of your training program (development
of the muscles, endurance, flexibility, speed,
coordination of your movements), we recommend
you to find out through some tests on which level
you find yourself. But first we recommend you to
consult your physician in order to set up a health
report:
•
Are you older than 35 years
•
Have you not been exercising for a long time
•
Do you have overweight
•
Are some movements not suitable for you
•
Do you have to take medicines
•
Are you suffering from a serious disease or are
you having breathing difficulties
•
Do you have a metabolic disorder (ex. Diabetes)
•
Do you have any infections
•
Do you have a fever as a result of any disease
•
Do you have an infectious disease
•
Are you having problems with your organs
•
Do you suffer from hyperventilation
•
Are you having any respiration diseases
•
Do you have any pain while breathing
•
Or do you have a poor physical condition
If your medical health is satisfactory, you can begin
to set up your training program. But before you start,
make sure you know your initial capacities – or a
diagnose–so it is easier to determine your goals.
Only then you can set up a training program which
will match your goals.
5.
Diagnosis
6. Determine your goals.
7. Organization (long, mid-long, short term)
8.
Evaluate
Regularly check your progress, so you can adapt
your training program if necessary. The following
survey shows the interaction between the 4
elements, which are important in an efficient training
program.
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%
1. Diagnoqtique
entretien
préliminaire
et évaluation
Du niveau
2. Détermination des
objectifs et
des pronostics
Fixer le but à atteindre et
établir un plan
chronologique réaliste
3. Organisation
Prévoir des entraînements
à long, moyen et
court terme.
4. Contrôle
Vérification des résultats
obtenus en contrôlant
l’efficacité de
l’entraînement
au moyen de tests répétés
Programmation
Optimale
de
L’entraînement