The Cooper test is a well-known test for assessing the endurance of an athlete's aerobic performance, which is actively used in running, swimming and cycling.
Athletes often rely on a subjective assessment of their own aerobic capacity when embarking on grueling workouts. But is it possible to judge with confidence the level of endurance, relying only on personal feelings and well-being?It is necessary to listen to the body, but even an experienced athlete will not always immediately assess the level of his preparedness. So what can newbies expect?
You can contact the specialists and undergo a complete physical examination using. But if this is not possible, the Cooper test is a simple, decades-old method that will not require you to spend time and money.
The history of the Cooper test
Initially, the test used today to assess the aerobic performance of an athlete was developed exclusively for fighters in the US Army. The test is named after its creator, scientist Kenneth Cooper. In 1968, he came up with a universal 12-minute test that allows you to determine how well a person is prepared for exhausting physical exertion in comparison with the established norm.
At that time, testing included only running, later they began to use other aerobic disciplines included in the modern one, and even connected a power load.
The scientist was prompted to create the test by his own health problems. The idea to develop a universal formula for checking general health came to Cooper at the age of thirty, when he, having lost his former physical form, decided to lose weight through exercise.
However, having loaded his body a little more than required, he felt unwell and noted a decrease in results. This observation led Kenneth Cooper to a brilliant decision: before starting training, it is necessary to conduct a test that determines the initial level of training of an athlete.
What does the Cooper test evaluate?
The original Cooper test is a running test, during which the subject needs to run at an increased intensity for 12 minutes.
This type of load was not chosen by chance, because during the run almost all muscle groups are involved, which is why the body actively consumes oxygen.
Together with the muscles, most of the musculoskeletal system is included in the work, which allows you to assess the condition of the bones, joints and ligaments. Along with the musculoskeletal system, the respiratory and cardiovascular systems are checked.
How long does the Cooper test take?
The test lasts exactly 12 minutes: it is during this time that the average body begins to experience the so-called oxygen starvation, after which energy resources begin to deplete. Since the task of bringing the subject to exhaustion is not worth it, the test is limited to the time limit that a person of almost any level of training can do.
How is the Cooper test performed?
Before starting the experiment, you need to make sure that your physical and psychological state is normal. The test is performed with such intensity that the cells make the most of the oxygen that is in them. Oxygen starvation is excluded, in this case, the test will not harm the health of the subject.
Testing results directly depend on age, so the data obtained will be individual for each athlete. The test is suitable for athletes of all ages, however, Cooper himself does not recommend participation in it for untrained people over 35 years old.
The fact is that a person who has not been involved in sports for a long time, in pursuit of the result, may simply not calculate the level of his abilities on his own. In this case, the test must be carried out in the presence of a specialist.
Run
Let's start with the most affordable option - the Cooper running test. For this you will need treadmill, sneakers and stopwatch.
Prepare your body for the load by doing a full warm-up. At the same time, try not to exhaust yourself before you even start testing. You can also walk brisk pace within 2-3 minutes.
Let's move on to the main part.
The rules here are extremely simple: in the allotted 12 minutes you need to “wind” large quantity kilometers. On the treadmill, you can set a timer, or measure a segment with a stopwatch on your phone. If you cannot find a treadmill, you can use the arena or stadium with a fixed lap.
Just do not forget that you need to run along one track, if in the course of movement you will either approach or move away from the center of the arena, the result will be inaccurate. Be careful using special ones: it is not a fact that the GPS signal will allow you to calculate the most accurate distance.
Try to give as much as possible without harming your health. If it becomes difficult to run, go to a fast pace, but the test results will be much worse.
At the end of 12 minutes, note the distance traveled, but do not rush to stop abruptly.
Compare the result with the standards given in the table.
Cooper test (running) Do not rush to get upset if you do not win the "excellent" rating. This result is comparable only with the level of well-trained athletes. If you jumped over the indicators of this table, you can safely be proud of your physical fitness!
For comparison: the current holder of the world record for 5000 meters among men, Kenenise Bekele, runs 4800 meters in 12 minutes!
Swimming
For this test, the pool is best suited. In a natural body of water, it will be more difficult to measure the distance traveled.
The swimming stage requires more preparation from the athlete. On land, many of us feel more confident than in the water. If running is a universal activity for everyone, then not everyone can master the water version of the test, because you have to swim for a whole 12 minutes!
Warming up is best done right in the water so that the body gets used to the temperature. Beforehand, be sure to warm up and prepare the shoulder girdle for work.
If you are not confident in your abilities, or there is still a fear of being in the water for a long time, it is better to conduct the test in more comfortable conditions, leaving swimming for later.
The rules remain the same: swim maximum amount meters in 12 minutes. Swimming is allowed freestyle, but as quickly as possible. For accurate results, try to swim to the end of the pool, starting from the side.
Cooper test (swimming) Add up the resulting number of segments passed from the side to the side, and compare the results with the table.
Bike
The first thing to do is decide on the location of the test. The track must be dry, without descents and ascents. For these purposes, it is best to choose a stadium or a park with a bike path. There are maps of many parks on the Internet, so you can find out the length of all the paths.
Pay attention to weather conditions: headwinds can reduce results. On the site there should be no frost and puddles that will have to go around. If you have the opportunity to get on a cycle track, it will be the best option excluding any interference. An exercise bike can be used, but make sure it is well set up before running the test.
Choose a neutral speed that suits you. Do not complicate your task by creating unnecessary interference and additional resistance.
You can measure the distance traveled in circles, the radius of which must be known in advance, or use an application with GPS.
Cooper test (bike) The task remains the same: you have to pedal for 12 minutes and record the distance traveled. Check your result against the table.
Your physical and psychological state must be normal - otherwise, the results will be biased. In no case do not start exercising when you feel unwell.
If you have ruled out any unpleasant symptoms, but during the test you feel a sharp malaise, you should stop the experiment. Most often, in untrained subjects, arrhythmia, tachycardia, weakness, dizziness, nausea and tingling in the side and chest. In experienced athletes, such symptoms may indicate the presence of inflammatory processes in the body.
Take your resting heart rate and after warming up before you start exercising to make sure your heart is ready for the challenge and you haven't overtrained. The ideal option would be to measure the pulse during the entire training process, this will give you the ability to track progress or stop .
For the purity of the experiment, do not use auxiliary means: for example, fins can greatly facilitate your task when swimming, and descents will help you when running and cycling. At the same time, comfortable equipment and protective equipment, such as teips or knee pads, will not interfere with the test results.
While driving, avoid any factors that could affect your heart rate, breathing, and safety. To do this, try not to talk, not to worry and avoid sudden stress. Do not make sudden movements that raise the pulse, try to move at the same pace, accelerating gradually, without jerking.
Take care of nutrition in advance: for the duration of the distance, the stomach should be empty, but there should be enough glycogen in the muscles and liver for intensive work. Therefore, the last meal is made 2-3 hours before the start of the load. Food should not be fatty, heavy or create the effect of fermentation (black bread, grapes, pickles). It is best to refresh yourself with slow carbohydrates, and after completing the test, refresh yourself with protein foods.
Cooper strength test
The Cooper Strength Test is designed in such a way as to involve almost all muscle groups in the work. Universal exercises allow you to identify which muscles are in good shape and which need to be strengthened.
First, warm up by working all the joints. Pay special attention pectoral muscle, quadriceps and rear surface hips.
For the test, you will need a small space to perform the exercises and a comfortable fit. No equipment other than a mat is included here.
You have to do four simple exercises, each of which must be repeated 10 times:
- Push ups. Push-ups from an emphasis lying with the maximum amplitude. Try to lower yourself to the floor as low as possible, keep your head straight, do not bend your lower back, lowering your pelvis. After 10 reps, stay in the push-up position.
- Jumping from the lying position (pulling the knees to the chest in the lying position).
- Press exercise. Roll over onto your back and do 10 reps on the press in any way you like, for example, twisting.
- Squats. The last exercise is for the lower muscle group. It is a regular squat without weight. If you want to make it harder, you can use jump squats.
At the end of the complex, stop the stopwatch and compare the data obtained:
- 3 min. - Great
- 3.3 min. - Fine
- 4 min. - satisfactory
- 4.5 min. - Badly
If the result bothers you, it's time to start improving. For training, it is enough to use a complex of the listed exercises in different versions.
Such a workout will not take much time and will not even require you to join the gym: you can easily pump your physical form at home. The main condition is regularity and a gradual increase in load. Repeat the test in a month. Maybe, new result will amaze you.
It is enough to carry out the test once a month. After it, be sure to allow the body to recover by giving up intense aerobic and anaerobic training.
Frequent use of the test can lead to disruption of the cardiovascular system: the athlete simply does not notice how he “drives” his body. If this happens, you will notice a gradual decrease in results, a breakdown, a deterioration in mood and a loss of motivation. In other words, bring yourself to the effect of overtraining.
Record your results in one place: get yourself a training log or create a folder with monthly calculations on your phone. So you can track changes in the functioning of your body systems.
Do not rely on a subjective assessment, use proven methods, because now you understand this issue!
How far can you run/swim/ride in 12 minutes? Share in the comments on this article.
Not all athletes, not to mention just lovers of physical education, know how to easily evaluate their own. You can independently come up with any exercises, performing them for a while, and then comparing the results with the achievements of other people. You can simply go to the doctors to undergo a complete medical examination. However, it is much more convenient, faster and easier to pass the Cooper test, which has already been developed in advance, the standards of which will show how strong your body is.
Different aerobic loads that are combined with the right breathing exercises are well known since antiquity. However, it was only at the beginning of the last century that it was possible to draw up a general picture and classify the results. Kenneth H. Cooper, a former United States military colonel and Oklahoma professor of medicine, began to use these exercises during his military service to maintain and improve health, both for himself and for subordinates.
In 1968, Professor Cooper developed and repeatedly experimentally tested a test for physical training and general health. It was aimed specifically at the military personnel of the American army. Such a test fit in just twelve minutes, which greatly simplified the testing of beginners.
A brief look into the history of the discovery
Initially, the Cooper test determines physical qualities after three dozen studies. The idea to develop something similar to a military doctor came at the age of thirty, at the moment when he, already in the service, lost his form, gaining a rather large excess weight. Having discovered this, Kenneth decided to fight with the help of physical education, gave a big load and noted a general deterioration in his condition.
Today the connection between in a healthy way life and motor activity obvious to everyone. But at the time of Dr. Cooper, research in this direction was just beginning to be carried out. It was he who had the honor of discovering and proving a direct link between mental state, physical activity, general health and fitness.
He found out that the less active a person is, the faster the processes of aging and wear of all systems occur. At the same time, the doctor managed to translate physical characteristics into numerical (quantitative) characteristics. Thus, a special evaluation system was developed. physical condition by points scored in the process of performing various types of exercises intended for men and women of any age.
Features and application of Cooper tests
During the passage of such testing, the main condition that must be observed is the well-being of the subject. It is most often used for runners, cyclists, swimmers and other athletes over the age of thirty. However, older people can afford testing on this principle. So what allows you to evaluate the Cooper test, what idea can it give about the general state of health?
During testing, a person performs exercises that imply, which are at the same time the best antidepressants according to modern scientists. Then the cells begin to use the oxygen that is in them to the maximum. At the same time, oxygen starvation is completely excluded, which makes the study harmless even for an unprepared organism.
An important feature of the test is that the final score received by the subject directly depends on age. Whatever the result is, it must be correlated with the age data of the test person. Therefore, in each case, an objective assessment can vary significantly.
The simplest and most affordable testing option is running. Such experiments can be carried out on yourself to find out your own preparedness. For implementation, you will need a regular stopwatch and a treadmill. But swimming or cycling won't be a problem either. You just have to move to the pool or cycle track. However, you can also pass the test without difficulty, if you approach the matter correctly.
Proper preparation is half the battle
To get the most correct result, as well as completely eliminate the negative effects of excessive sudden loads, you must remember to warm up. For each time spent on preliminary preparatory exercises, will be individual. Here a lot depends again on age, initial state, preparedness. Running training very simple
- Walking around the stadium or treadmill for two to three minutes.
- Jogging for about half a minute.
- So much walking at a fast pace.
- Repeating the previous points, alternating them, several times (four to six).
It is necessary to perform or other selected exercises according to the rules. For some, three to five minutes is enough, while others are better off doing a simple complex for all fifteen. However, you need to remember that they should tone you up, prepare your muscles for future loads, and not exhaust you ahead of time.
Performing the Cooper test
12 minute run
After warming up, you can immediately begin to pass the test. Its essence is very simple: you need to run the longest possible distance in a measured period of time. It is better when you enlist the help of friends to pass the test. You need to start moving after the “Start” command. It is required to try to give all the best.
If you find it difficult to run, it is acceptable to go to a fast pace, but the test results are unlikely to surprise you then. At the end of twelve minutes, the distance that the runner managed to do is measured. The results obtained must be sought in a special table of standards, which is given below. Only after that you can already conclude what level of training you have.
12 minute swim
Similarly, this test is carried out in swimming. Not only the warm-up, but the test itself will have to take place in the water. It is optimal to choose a pool for these purposes. However, if one is not available, you can even test yourself in the nearest pond or river. The only drawback is that it will be quite difficult to accurately measure the distance, but if desired, this can also be solved.
The distance that a person swam in the same twelve minutes is taken into account. You don't need to use any special skills, just freestyle as fast as you can. The results are also checked against the table of standards.
12 minute bike ride
The best results can be shown in the gym, but the simulator must be well tuned, give out suitable loads. But you can also do it outside. It is advisable to choose a day when there will be fairly dry windless weather. Air movements can affect the result of "braking" or "accelerating" the subject.
There are requirements for the track: it must be completely dry, even, without sharp descents and ascents. For the street, the best solution would be an open stadium or a park with specially delineated paths. In the same way, you need to ride at maximum effort for twelve minutes, and then compare the numbers obtained with the table below.
Recovery after the Cooper test (hitch)
It is very important not only to pass the test, but also to complete it so as not to get deplorable health consequences. An abrupt end to the load can have a negative effect, so it is necessary to make a hitch. Otherwise, for the heart, such experiments may end in unpleasant effects.
It is necessary to gradually “reset” the pulse, restore breathing and the normal rhythm of the heartbeat. After the bike test, just three to five minutes of jogging or even brisk walking will suffice. The same should be done after the race. In the case of swimming, you can swim another 200 or 300 meters in a comfortable, unhurried mode.
Tables for assessing physical fitness
Professor Kenneth Cooper has developed tables for each version of his test, and they all show the same result (the level of preparedness of a person), for ease of reconciliation of the numbers obtained. It will be easy to deal with them. With the help of them, you can independently assess the condition of men and women of different ages (up to 40 years).
| Preparedness | Girls (13-19 years old) | Women (19-28 years old) | Women (28-39 years old) | Men (13-19 years old) | Men (19-28 years old) | Men (28-39 years old) |
| Very bad | 1600 | 1550 | 1500 | 2100 | 1950 | 1900 |
| Badly | 1600-1900 | 1550-1800 | 1500-1700 | 2100-2200 | 1950-2400 | 1900-2100 |
| Satisfactorily | 1900-2100 | 1800-1900 | 1700-1900 | 2200-2500 | 2100-2400 | 2100-2300 |
| Fine | 2100-2300 | 1800-1900 | 1900-2000 | 2500-2750 | 2400-2600 | 2300-2500 |
| Great | 2300-2400 | 2100-2300 | 2000-2200 | 2750-3000 | 2600-2800 | 2500-2700 |
| Preparedness | Girls (13-19 years old) | Women (19-28 years old) | Women (28-39 years old) | Men (13-19 years old) | Men (19-28 years old) | Men (28-39 years old) |
| Very bad | 350 | 275 | 225 | 450 | 350 | 325 |
| Badly | 350-450 | 275-350 | 225-325 | 450-550 | 350-450 | 325-400 |
| Satisfactorily | 450-550 | 350-450 | 325-400 | 550-650 | 450-550 | 400-500 |
| Fine | 550-650 | 450-550 | 400-500 | 650-725 | 550-650 | 500-600 |
| Preparedness | Girls (13-19 years old) | Women (19-28 years old) | Women (28-39 years old) | Men (13-19 years old) | Men (19-28 years old) | Men (28-39 years old) |
| Very bad | 2800 | 2400 | 2000 | 4200 | 4000 | 3600 |
| Badly | 2800-4200 | 2400-4000 | 2000-3500 | 4200-6000 | 4000-5500 | 3600-5100 |
| Satisfactorily | 4200-6000 | 4000-5600 | 3500-5500 | 6000-7500 | 5500-7100 | 5100-6800 |
| Fine | 6000-7600 | 5600-7200 | 5500-6800 | 7600-9200 | 7100-8800 | 6800-8400 |
*All distances are in meters.
*Indicators that are higher than the results indicated in the tables are considered excellent and indicate excellent physical fitness and form.
As already mentioned, the most important condition for passing the Cooper study is good health. There is no need to start testing even with the slightest “malfunctions” in the body. Light headache, temperature, body aches, any unpleasant symptom may indicate the onset of the disease, and sudden loads can aggravate the situation. Therefore, first you need to fully recover, only then check your fitness in the physical plane.
Prohibitions
If a person during the study felt some symptoms and ailments, then you should immediately stop testing.
- Arrhythmia.
- Dizziness.
- Tachycardia.
- Pain in the region of the heart.
- General weakness.
In addition, such measurements should not be carried out too often. Once a month is definitely enough. After testing, you need to abandon intensive strength training. After all, the body needs proper restoration. You should also avoid taking a hot bath, going to a Russian bath or sauna.
- To keep the situation under control, be sure to get a heart rate monitor. If you regularly measure your heart rate during training or tests, you can avoid risks to the heart.
- It is not recommended to make jumps and jerks, changing the pace of movement. It is best to conserve energy by taking the Cooper test at an even pace throughout the race.
- In the process of passing the test, it is better not to share your feelings, and indeed not to talk at all. This will lead to the fact that the breath will go astray and the results will be incorrect.
- If necessary, you can use additional means: a helmet and knee pads for running or cycling, a hat. You can lubricate the joints with a warming ointment. The main thing that aids did not affect the result, as, for example, fins can do.
Cooper strength test: 4 exercises
In addition to the study that we have already reviewed, there is another test by Professor Kenneth Cooper. It is a set of exercises performed for a while.
It should be borne in mind that such a test gives a rather high load on the cardiovascular system and the heart muscle itself, but not sudden, but gradual. In addition, it works well on almost all muscle groups. After it, it will immediately become clear what is normal for you, and with what you still have to work long and hard.
The proposed exercises will have to be performed ten times. In total, you need to do four circles.
- Push ups. After execution, you need to remain in the prone position.
- Jumping from an emphasis lying down. Next, roll over onto your back.
- Trunk raises or crunches (can be replaced with leg raises behind the head).
- Squats or jump squats.
The sooner you do the exercises, the better your preparedness.
- 3 minutes is great.
- 3.3 minutes is good.
- 4 minutes is satisfactory.
- 4.5 - bad.
If it suddenly turned out that this time is not enough, then you will have to work on yourself for a long time and hard. Perhaps such testing is simply not suitable for you, so you can return to the options presented above. However, it is better to just make an effort, because physical form, it's really important. This is a factor that directly affects the quality of life.
Workouts for the Cooper test at home and in the gym
Often different types tests are carried out sequentially one after another. It makes sense to consider options in advance preparatory complexes exercises to help show good results. If you have not been involved in sports before, then a long journey awaits you, which should start with the usual half-hour or hour-long walks. The running test can be started as soon as you can run for a minute and not start to get out of breath.
Complex for home
- Squats - 4 sets of 25 reps.
- Twisting (double) - 3 sets of 30 repetitions.
- Stepping onto the bench - 2 sets of 15 repetitions for each leg.
- Running in place (emphasis on the wall) - 3 sets of 1 minute.
Complex for the gym
- Hyperextension with additional weight - 3 sets of 20 repetitions.
- Leg press - 3 sets of 10 reps.
- Weighted lunges (dumbbells) - 4 sets of 10 repetitions for each leg.
At the same time, it is imperative to remember about the warm-up and hitch, otherwise you can harm yourself.
12-minute Cooper test to determine physical performance
Kenneth Cooper- a well-known American medical practitioner who developed numerous tests to assess the physical condition of the body. Cooper's tests are simple and convenient, have been tested by thousands of enthusiasts and can be recommended to people different ages And physical fitness.
An important feature of the assessment of physical performance, laid down by Cooper in his tests, is the dependence of the final indicators on the age of the test person. The same number of points, scored by people of different ages, in each case will mean a different assessment of physical performance.
Most of the loads imposed on the body during the Cooper tests can be attributed to "aerobic" - that is, performed through the use of oxygen. The intensity of these loads is such that it allows the cells to use the oxygen available in them and in the inflowing blood, and not to perform work in oxygen-free conditions, restoring the oxygen deficiency after it ends. Such loads are very useful for the body and can even be used by people with a weakened state of health.
In addition, the loads in the Cooper tests are of the so-called "global" nature, that is, when they are performed, more than 2/3 muscle mass. Thus, these loads have a significant impact not only on the muscular apparatus, but also on the systems that provide muscle activity, primarily on the cardiovascular and respiratory. Therefore, evaluating the load tolerance when performing the Cooper tests, one can indirectly assess the functional state of the cardiovascular and respiratory system .
Below are three 12-minute Cooper tests: running test, swimming test And cycling test.
Before performing any of the tests, it is necessary to conduct a 2-3 minute warm-up to prepare the body for physical work, and after execution - a hitch.
For a hitch, you can use calm walking.
As a warm-up, general developmental exercises for basic muscle groups, you can also use walking and light running.
The purpose of the warm-up is to increase the temperature in the muscles of the body, which, among other things, is a prevention of the development of injuries, as well as to cause an increase in the activity of the cardiovascular and respiratory systems in order to ensure easier working out during the subsequent testing load.
It should be noted that the test results will differ depending on the quality of the warm-up. Insufficient or no warm-up, as well as excessive warm-up, which caused fatigue of the body, will negatively affect the test results and its tolerance. Conducting a test without a preliminary warm-up can cause a sharp deterioration in well-being or provoke an exacerbation of an existing disease. An optimally performed warm-up will positively affect not only the test results, but also its tolerability.
12 minute running test
The Cooper 12-minute running test evaluates the body's fitness status based on the distance (in meters) that a person can run (or walk) in 12 minutes.
It is assumed that during the entire test the person runs. If the test-taker does not cope with this requirement, you can go to the step, the stopwatch, counting 12 minutes, does not stop. The longer the time when performing the test a person will walk, and not run, the worse result test. After a 12-minute movement, the distance covered in meters is measured and physical fitness is assessed according to the table.
Cooper's 12-Minute Running Test Chart
Physical | Distance covered, m |
|||||
| Girls 13-19 years old | Women 20-29 years old | Women 30-39 years old | Youths 13-19 years old | Men 20-29 years old | Men |
|
| very bad | < 1600 | < 1550 | < 1500 | < 2100 | < 1950 | < 1900 |
| bad | 1600-1900 | 1550-1800 | 1500-1700 | 2100-2200 | 1950-2100 | 1900-2100 |
| satisfactory | 1900-2100 | 1800-1900 | 1700-1900 | 2200-2500 | 2100-2400 | 2100-2300 |
| good | 2100-2300 | 1900-2100 | 1900-2000 | 2500-2750 | 2400-2600 | 2300-2500 |
| excellent | 2300-2400 | 2100-2300 | 2100-2200 | 2750-3000 | 2600-2800 | 2500-2700 |
| excellent | > 2400 | > 2300 | > 2200 | > 3000 | > 2800 | > 2700 |
12 minute swim test
The 12-minute swim test assesses the body's fitness status based on the distance (in meters) a person can swim in 12 minutes. The swimming style during the test is arbitrary. The test is best done in a pool where it is easier to measure the distance covered. During testing, you can take rest breaks, during which the stopwatch continues to count 12 minutes. The more breaks, the worse the test result will be.
Cooper's 12-minute Swim Test Physical Fitness Chart
| Physical preparedness | Distance covered, m | |||||
| Girls 13-19 years old | Women 20-29 years old | Women 30-39 years old | Youths 13-19 years old | Men 20-29 years old | Men 30-39 years old |
|
| very bad | < 350 | < 275 | < 225 | < 450 | < 350 | < 325 |
| bad | 350-450 | 275-350 | 225-325 | 450-550 | 350-450 | 325-400 |
| satisfactory | 450-550 | 350-450 | 325-400 | 550-650 | 450-550 | 400-500 |
| good | 550-650 | 450-550 | 400-500 | 650-725 | 550-650 | 500-600 |
| excellent | > 650 | > 550 | > 500 | > 725 | > 650 | > 600 |
12 minute cycling test
The 12-minute cycling test allows you to assess the state of physical fitness of the body based on the distance (in meters) covered by a person on a bicycle in 12 minutes. The test is recommended to be carried out in low wind weather on a track with good coverage, excluding steep ascents and descents.
Cooper's 12 Minute Cycling Test Physical Fitness Chart
| Physical preparedness | Distance covered, m | |||||
| Girls 13-19 years old | Women 20-29 years old | Women 30-39 years old | Youths 13-19 years old | Men 20-29 years old | Men 30-39 years old |
|
| very bad | < 2800 | < 2400 | < 2000 | < 4200 | < 4000 | < 3600 |
| bad | 2800-4200 | 2400-4000 | 2000-3500 | 4200-6000 | 4000-5500 | 3600-5100 |
| satisfactory | 4200-6000 | 4000-5500 | 3600-5500 | 6000-7500 | 5600-7100 | 2000-3500 |
| good | 6000-7600 | 5600-7200 | 5200-6800 | 7600-9200 | 7200-8800 | 6800-8400 |
| excellent | > 7600 | > 7200 | > 6800 | > 9200 | > 8800 | > 8400 |
Speaking about the merits of his tests, Kenneth Cooper, among others, names the following:
1. Test results serve as motivation for exercise.
Observations for the dynamics of test scores are a good incentive to continue studying and increase interest in them.
2. The test helps determine the risk of heart disease.
As already mentioned, the Cooper tests are based on physical exercise, making sufficient demands on the cardiovascular system. Therefore, if the body copes well with such loads, we can talk about a good functional state of the cardiovascular system and its high resistance to the development of diseases. On the contrary, an organism that does not cope well with these loads has a weakened, poorly trained cardiovascular system, which is prone to various pathologies.
Healthy people can do Cooper tests on their own.
How easy and simple it is to determine the level of your physical fitness? You can, of course, try to perform all kinds of tests on your body, go to the doctor and undergo a medical examination, but in fact it is enough just to pass the Cooper test.
Kenneth Cooper in 1968 developed a program of thirty tests to assess the physical condition of US Army soldiers.
The most popular of them was running, as it turned out to be simple and affordable to perform. It consists in the fact that you need to walk or run as far as possible in 12 minutes. The most convenient place for it is the stadium.
This test was designed for people aged 18 to 35. But this does not mean at all that a 50-year-old man will not be able to overcome it, you just need to have good physical fitness. The body during a 12-minute run receives aerobic exercise and all the cells of the body are saturated with oxygen, so it cannot do any harm to health.
Kenneth Cooper himself was against the test being conducted among people over 35 years old. It is important to understand that an 18-year-old and a 40-year-old man cannot perform this task in the same way, and in the results of it, the influence of the subject's age on his physical condition is just visible.
The Cooper test includes more than 2/3 of the muscle mass of the human body. Therefore, it can be used to assess the performance of the whole organism. While running, the main systems involved are: respiratory and cardiovascular, it is quite easy to understand the level of training and their condition after this test.
Stages of the Cooper test
Before starting testing, a person must definitely warm up. The warm-up can last from 5 to 15 minutes. It is necessary to perform such exercises as:
- Jogging- will help to start all the necessary systems in the body, warm it up and prepare it for the upcoming work;
- Different kinds general developmental exercises, which will be directed to all muscle groups;
- Mandatory stretching which avoid injury and prepare the muscles and ligaments for work.
It is important to understand that you can not overdo it with the warm-up, as the test subject will already be tired and will show a worse result than he could. But with insufficient warm-up, the body will also not be ready for testing and injury or a bad test result may result.
The test starts with the usual commands: start, attention, march. After last command the stopwatch starts and the person starts the test. It is possible to overcome it both with the help of running and on foot. But, of course, if you go the whole distance, the result will be disastrous.
After 12 minutes, the stopwatch stops and the distance covered is measured. The results are compared with the table of standards for this test.
"Cooper Test Norms"
After comparing the results, a conclusion is made about the physical fitness of a person.
We must not forget about the obligatory hitch after the test. It is done in order to restore breathing and bring all body systems back to normal. It can include just 5 minutes of jogging or walking.
Video: Coaches love him and athletes hate him - Cooper's test
People at any age think about their state of health - how to check how physically developed a person is? Nobody wants to go to the doctor with such a strange question, but, fortunately, this is not necessary - there is effective method determine the athletic state of the body.
Thanks to Kenneth Cooper, there is a way to test your own endurance. He developed it to test the physical stamina of US soldiers, however, it is often used by ordinary people around the world to test their strength. Let's figure out what the Cooper test is?
Testing consists of thirty exercises. For the average person, quite fit test, which is easy to conduct, but not easy for everyone to meet the norm. This test is running. Since anyone with a little time and shoes can try it, this test is one of the most popular.
Note that this test is absolutely harmless to health - running creates an aerobic load, body cells receive oxygen, so exercise will be useful for the vast majority. During the test, you can learn about the state of the cardiovascular system and the respiratory system of the subject, since during the run these systems are involved more than others. If you can't wait anymore, find out how you can do the Cooper running test, let's get down to business.
If you decide to take the test, it will be necessary to warm up from five to fifteen minutes in length. Be sure to stretch to avoid possible injuries such as sprains of muscles and ligaments, stretch both legs and upper part body, all muscles must prepare for running. Do a little jogging - this will allow the body to tune in to a serious run and prepare the respiratory and cardiovascular system to work in running mode. It is important not to get tired during the warm-up - the body must prepare for work, and not do it before the test. So, 12 minutes are recorded on the stopwatch, and the subject begins to run.
After the time has elapsed, the distance that the person managed to run is measured, and the result is compared with the table. . In the Cooper table by columns evaluation categories are distributed - there are five of them: very good, good, average, low, very low result. The rows are divided into age categories (13-14 years old, 15-16 years old, and so on), and within each age category there is also a breakdown by the sex of the test subject - it is no secret that the physical abilities of men and women differ.
An important point in the Cooper grading system- the dependence of the assessment not only on the result, but also on age. The same result in 20 and 30 years will show different level the functioning of the body systems of the subject.
It is convenient to measure the distance at the stadium, but it is far from always possible to count the exact number of meters traveled, so the author also developed a modification of this test, thanks to which it is much more convenient to measure, and it is also possible to simultaneously evaluate a whole group of subjects. This does not measure distance., but the time it takes a person to run 1.5 miles (that's about 2,415 meters). The results are evaluated according to a simplified scheme - for men under the age of 30 excellent result- less than 10 minutes 15 seconds, good - from 12 to 10 minutes 15 seconds, normal - 14.30 - 12 minutes, from 16 to 14 minutes 30 seconds - low result, more than 16 minutes - very low result.
Testing with exercise
For those who have bad weather outside and do not have the opportunity to run a distance, but want to test their endurance, we suggest trying another exercise from the Cooper complex. Do a full warm-up, then proceed. Don't forget to time yourself before starting the test..
After completion, similarly to other exercises, the results are compared with the standards. For this exercise:
- 3 minutes is very good
- 3 minutes 30 seconds - good
- 4 minutes is ok
- More than four minutes - low result, it is worth working on the exercises
- If in doubt that you are doing the exercises correctly, watch the Cooper test video from an expert
Swimming testing
For the more sophisticated, in the arsenal of the Cooper complex there is such an exercise as swimming. Like running, warm up before swimming. The warm-up will be a necessary action before each endurance exercise in Cooper's assessment. 12 minutes are recorded on a stopwatch and the distance in meters that the subject managed to swim is measured. Similar, as in running, the results are compared with the table: Cooper test standards are different for different ages, as in other exercises.
Cooper test - cycling
Cycling enthusiasts will appreciate the following exercise - checking physical endurance by a twelve-minute bike ride. It is important to test the bike in calm weather on the track without sharp descents and ascents, and good coverage will be an important factor to obtain an adequate assessment, otherwise the result will be incorrectly assessed according to the Cooper standards. The standards are also presented in the form of a table:
Thanks to the Cooper test, anyone can evaluate their sportswear. Note that Cooper himself recommended that people over 35 not use his test if they do not have good physical fitness.
