Cooper 12 Minute Run Test to Measure Physical Fitness

Sunday, July 9, 2017

Cooper 12 Minute Run Test to Measure Physical Fitness

Cooper 12 Minute Run Test to Measure Physical Fitness. This article discusses the test instrument to measure the quality of physical fitness. The discussion on this article is Cooper 12-minute run test, the previous article is the 2.4 km cooper test.

This 12 minute Cooper test is very popular for measuring physical fitness and is commonly used in some sports clubs to measure the athlete's fitness. The data collected from this cooper test is the amount of distance that can be taken for 12 minutes to run..

Operation Procedure Cooper 12 Minute Run Test

Way to Do:

A. The purpose of the test: to test aerobic fitness (the body's ability to use oxygen while running)

B. Tools needed: track run, stopwatch, recording sheet.

C. Implementation of the test: Participants perform a run within the track for 12 minutes, then the total distance is calculated after 12 minutes of running. Allowed to walk, but the distance generated a little.
Cooper 12 Minute Run Test to Measure Physical Fitness
D. Scoring: The way to determine the value of VO2max from the distance achieved during a 12 min cooper test is by using the formula, VO2max = (22.35 x distance generated) - 11.29. Once obtained VO2maxnya score, to determine the level of physical fitness assisted by the norm table cooper, which can be seen below.

Male
Age Excellent Above Ave Average Below Ave Poor
20-29
> 2800m
2400 - 2800m
2200 - 2399m
1600 - 2199m
< 1600m
30-39
> 2700m
2300 - 2700m
1900 - 2299m
1500 - 1999m
< 1500m
40-49
> 2500m
2100 - 2500m
1700 - 2099m
1400 - 1699m
< 1400m
50+
> 2400m
2000 - 2400m 1600 - 1999m 1300 - 1599m < 1300m

Females
Age Excellent Above Ave Average Below Ave Poor
20-29 > 2700m 2200 - 2700m 1800 - 2199m 1500 - 1799m < 1500m
30-39 > 2500m 2000 - 2500m 1700 - 1999m 1400 - 1699m < 1400m
40-49 > 2300m 1900 - 2300m 1500 - 1899m 1200 - 1499m < 1200m
50+ > 2200m 1700 - 2200m 1400 - 1699m 1100 - 1399m < 1100m

E. Target test: This test is suitable for all who likes sports or not, even this test can be modified with road activity only.

F. Reference : The original article that describes this test: Cooper, K. H. (1968) A means of assessing maximal oxygen uptake. Journal of the American Medical Association 203:201-204.

That's the article about the Cooper 12 Minute Run Test to Measure Physical Fitness. Hopefully this article can be useful for readers sport resources. Thanks.