DKN technology XC-120, Manual

The atlete / mesomorphe type

Features: 
 

• 

Strong and  muscular 

• 

Wider shoulders than hips 

• 

The muscular system and the blood circulation are 
suitable for excellent performances 

• 

Weak blood pressure and pulse in rest by the active 
mesomorphe types 

• 

Increased blood pressure and pulse by the non-
active types 

• 

Not susceptible to cold 

• 

Correct general figure 

• 

Normal  digestion 

• 

In case of inactivity or over feeding, the fat stays 
hanging on the body 

Taking into account above features, a moderate 
training will be enough for the mesomorphe type to 
improve his performances. The risk on injuries is 
much higher for this type because the development 
of the muscles isn’t always in proportion to the 
elasticity of the muscles. We therefore recommend 
you to invest a lot of time of your training in improving 
the elasticity of the muscles.  
 
The figure of the athletic type and the active 
mesomorphe type stands very close to the ideal 
figure in the 80ties and 90ties.  Therefore many of us 
would like to belong to this category, although they 
often belong to another category. Those who can’t 
admit that not everybody can have the perfect body, 
often remains frustrated. 
 

Endomorphe type

Features: 
 

• 

Round shapes, holding fat 

• 

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 

Cooper 
Test

Data in km, M = male, F = female

Age  20-29 30-39 40-49 50-59 

Very well 

M 2,64-2,81 2,51-2,70 2,46-2,64 2,32-2,53

F  2,16-2,32 2,08-2,22 2,00-2,14 1,90-2,08

Well 

M 2,40-2,63 2,34-2,50 2,24-2,45 2,10-2,31

F  1,97-2,15 1,90-2,07 1,79-1,99 1,70-1,89

Average 

M 2,11-2,39 2,10-2,33 2,00-2,23 1,87-2,09

F  1,79-1,96 1,70-1,89 1,58-1,78 1,50-1,69

Weak 

M 1,95-2,10 1,89-2,09 1,82-1,99 1,65-1,86

F  1,54-1,78 1,52-1,69 1,41-1,57 1,34-1,49

Too weak 

M

<1,95 <1,89 <1,82 <1,65 

F 

<1,54 <1,52 <1,41 <1,34 

 
You also can take another endurance test: the 

“

Harvard-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.