Cooper 12 minute walkrun test.mp4
Using the Cooper Test 12-Minute Run to Check Aerobic Fitness
The 12-minute run fitness test was developed by Dr. Ken Cooper in 1968 as an easy way to measure aerobic fitness and provide an estimate of for military personnel. The Cooper test, as it's also known, is still used today as a field test for determining aerobic fitness.
Dr. Cooper found that there is a very high correlation between the distance someone can run (or walk) in 12 minutes and their VO2 max value, which measures the efficiency with which someone can use oxygen while exercising.
This test is still one of the basic fitness tests used by the military. It is also used by many coaches and trainers to determine cardiovascular fitness and track fitness over time. This simple test also allows you to compare your cardiovascular endurance with others of your age and gender.
What Is Cardiovascular Endurance?
In sports, cardiovascular endurance refers to an athlete's ability to sustain prolonged exercise for minutes, hours, or even days. Endurance testing is a way to measure the efficiency of an athlete's circulatory system and respiratory system in supplying oxygen to the working muscles and support sustained physical activity.
Endurance generally refers to aerobic endurance. Aerobic exercise requires oxygen to help supply the energy needed for exercise. The objective of endurance training, then, is to develop and improve the body systems that produce and deliver the energy needed to meet the demands of prolonged activity.
How to Perform the 12-Minute Run Test
The Cooper 12-minute run test requires the person being tested to run or walk as far as possible in a 12 minute period. The objective of the test is to measure the maximum distance covered by the individual during the 12 minute period and is usually carried out on a running track by placing cones at various distances to enable measuring of the distance.
A stopwatch is required for ensuring that the individual runs for the correct amount of time.
- Safety First. This is a strenuous fitness test and it's recommended that you have your physician's clearance before performing this test on your own.
- Equipment. You'll need a timer to know when 12 minutes are up. Note that some running watches and fitness monitors have a 12-minute fitness test mode.
- Location. This test is designed to be conducted on a track with clearly marked distance. You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running.
- Warm Up. Perform a short warmup for 10 to 15 minutes before performing any fitness testing.
- Run or Walk. When you are warmed up, get going. Run or walk as far as you can in 12 minutes.
- Record Your Distance. Record the total number of miles or kilometers you traveled in 12 minutes.
Calculate Your 12-Minute Run Test Results
To calculate your estimated VO2 Max results (in ml/kg/min) use either of these formulas:
- In Miles: VO2max = (35.97 x miles) - 11.29.
Video: What Is Your Fitness Level? Do With Me A Simple Running COOPER TEST.
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