Many athletes, including runners, wonder how to find out about their level of physical fitness? Alternatively, you can perform a variety of exercises and tests, or undergo a medical examination by a doctor. However, it is much easier and more convenient to take the Cooper test. What kind of test is this, what is its history, content and - read in this article.

Cooper test. What is it?

The Cooper test is a generic name for several physical fitness tests of the human body. They were created in 1968 by US doctor Kenneth Cooper, and they were intended for members of the American army. In total, this program includes about thirty tests, the most popular of which is the running test, as it is the easiest to perform.

In total, over thirty special tests have currently been developed. They are designed for a variety of sports disciplines, including: running for 12 minutes, swimming, cycling, cross-country skiing, walking - regular and on steps, jumping rope, push-ups and others.

Features of this test

The main feature of these tests is their simplicity and ease of execution. In addition, they can be completed by people of any age - from 13-year-old teenagers to elderly people (50+).

When performing these tests, more than two-thirds of a person's muscle mass. The greatest load is carried out in connection with the use of oxygen by the athlete’s body.

Likewise, the test will evaluate how the body copes with stress, as well as how the respiratory and cardiovascular systems work.

Most popular tests

Cooper's treadmill test is the most popular - as the most accessible and easiest to perform. Its essence is that in twelve minutes you need to run as far as possible. long distance, as far as your health and physical fitness allow it.

You can perform this test anywhere - on a special track, in a gym, in a park, but perhaps the most best place for Cooper's running test, you can call it a stadium.

History of the Cooper Running Test

The Cooper test was first presented in 1968. American medical practitioner (and also the founder of aerobic exercise) Kenneth Cooper created several tests for soldiers of the United States Army.

In particular, running for 12 minutes was intended to determine the physical fitness of professional military personnel.

Currently, this test serves to assess physical fitness as professional athletes(for example, athletes, football players, and so on), sports referees, and ordinary citizens.

Cooper running test. Content

Initially, doctor Kenneth Cooper invented this test for citizens aged 18-35 years. It is noteworthy that the creator of the test opposed its use among those over 35 years of age.

After all, here you need to understand: men, for example, at the age of 18 and 40 years old will not be able to perform the test in the same way. The results will be affected, first of all, by the age of the person taking the test.

However, this does not mean that, for example, a man 50 years of age or older will not be able to compete with younger people. Indeed, in this case, the most important thing is to have good physical fitness.

During a 12-minute run, the human body receives excellent aerobic exercise, oxygen saturation, which means that the test itself cannot and will not cause harm to the body.

Interestingly, during this test, two-thirds of the entire muscle mass is involved in the work, so with the help of this test it is possible to draw conclusions about how the entire body works. When we run, our cardiovascular and respiratory systems are actively working, so it is easy to analyze their work and readiness for physical activity.

Conducting the Cooper Running Test. Stages

Before starting the Cooper running test, the subject must do a warm-up. It can be carried out for five to fifteen minutes.

• Jogging. These movements will be the start for starting the body’s work, warm it up, and prepare it for passing the test;
• General strengthening gymnastics to warm up all muscle groups;
• Stretching is a must: it will help prepare all ligaments and muscles for the test, and also prevent injury during intense movements.

However, we note: You shouldn’t overdo it with the warm-up either. If you get tired before the test, the test results may not be very good.

The test itself starts with the usual sports teams: “To the start!”, “Attention!”, “March!”. When will it sound last command, the stopwatch starts running, and the subject begins to move. By the way, this test can be taken either running or walking. However, remember that if you walk for all 12 minutes, the test results may not please you.

After 12 minutes, the stopwatch turns off and the distance covered is measured. After this, the results are compared with a table of standards, on the basis of which an appropriate conclusion can be made about the physical fitness of a particular subject.

After passing the test, a cool-down is necessary in order to normalize your breathing. So, walking for 5 minutes or jogging is quite suitable as a cool-down.

Cooper test standards

In order to evaluate the results of the test, you need to look at a special plate. Moreover, it is worth noting that there is no so-called “golden mean”.

The plate includes standards based on gender, age and the length of the distance covered within 12 minutes. The results are rated as “very low”, “low”, “average”, “good” and “very good”.

Age 13-14 years

• Male teenagers of this age must cover a distance of 2100 meters in 12 minutes
• In turn, female teenagers of this age must cover a distance of 1500 meters in 12 minutes(very low result) up to 2000 meters (very good result).

Age 15-16 years

• Male teenagers of this age must cover a distance of 2200 meters in 12 minutes
• In turn, female teenagers of this age must cover a distance of 1600 meters in 12 minutes(very low result) up to 2100 meters (very good result).

Age 17-20 years

• Boys must cover a distance of 2300 meters in 12 minutes(very low result) up to 3000 meters (very good result).
• In turn, girls must cover a distance of 1700 meters in 12 minutes

Age 20-29 years

• Young men must cover a distance of 1600 meters in 12 minutes(very low result) up to 2800 meters (very good result).
• In turn, young women of this age must cover a distance of 1500 meters in 12 minutes(very low result) up to 2700 meters (very good result).

Age 30-39 years

• Men of this age must cover a distance of 1500 meters in 12 minutes(very low result) up to 2700 meters (very good result).
• In turn, women of this age must cover a distance of 1400 meters in 12 minutes

Age 40-49 years

• Men of this age must cover a distance of 1400 meters in 12 minutes(very low result) up to 2500 meters (very good result).
• In turn, women of this age must cover a distance of 1200 meters in 12 minutes(very low result) up to 2300 meters (very good result).

Age 50+ years

• Men 50 years and older must cover a distance of 1300 meters in 12 minutes(very low result) up to 2400 meters (very good result).
• In turn, women over 50 years of age must cover a distance of 1100 meters in 12 minutes(very low result) up to 2200 meters (very good result).

For more information about the standards of the Cooper running test, see the attached plate.

Below we will provide some tips and tricks on how to pass the Cooper Running Test and perform as best as possible.

So:

• Be sure to warm up before taking the test. This is especially important for subjects over 40 years of age;
• Muscle stretching is necessary (the creator of this test, K. Cooper, also advises this). So, bending forward, as well as stretching up, are quite suitable.

It is better to do all this for at least one minute.

• Place your hands in a “lock” and try as hard as you can to move them behind your head, and then try to touch your shoulder blades with your hands.
• Lie on your back and then rise up without helping yourself with your hands. Do this exercise several times.
• Push-ups are a great way to warm up before taking the test.
• You can quickly walk around the stadium, and then alternate between slow running and walking, spending fifteen seconds on each stage;
• During the test, you should never become overtired. Remember: you are not taking an exam, but testing your body.
• After completing the test, do not stop, but walk a little - five to seven minutes is enough. Otherwise, you may feel dizzy, your blood pressure may rise, or you may feel nauseous.
• After the test, you are prohibited from immediately taking a hot shower and going to the steam room or hammam. It is recommended to first allow the body to cool down, and only then begin water procedures.

The Cooper test is the general name of a series of tests for the physical fitness of the human body, created by the American doctor Kenneth Cooper in 1968 for the US Army. The most famous variety is a 12-minute run: the distance covered is recorded, and based on this data, conclusions are drawn for sports or medical purposes. Kenneth Cooper has created more than 30 similar tests, but this one is widely used in professional sports, for example, football.

Kenneth Cooper does not recommend using these tests for assessment physical fitness persons over 35 years of age, if they do not have good physical fitness. Before performing the test, you need to do a 2-3 minute warm-up (general developmental exercises for the basic muscle groups, you can also use walking and light jogging), and after completion - a cool-down (use calm walking).

The purpose of the warm-up is to increase the temperature in the muscles of the body, which, among other things, prevents the development of injuries, as well as to cause an increase in cardiovascular and respiratory systems to ensure easier running-in during subsequent testing load.

Test results will vary depending on the quality of the warm-up performed. Insufficient or no warm-up, as well as excessive warm-up that causes fatigue, will negatively affect the test results and its tolerability. Carrying out the test without preliminary warming up can cause a sharp deterioration in well-being or provoke an exacerbation of an existing disease.

The 12-minute running test, developed by the American doctor Cooper, is designed to determine the capabilities of the person being examined in endurance exercises. During the test, you need to cover (run or walk) as much distance as possible. The trickiness of the test lies in the fact that it requires maximum effort from the runner. In the absence of motivation, the test will certainly give worst results. The test is stopped if the subject has signs of overload (severe shortness of breath, tachyarrhythmia, dizziness, pain in the heart, etc.).

The test should not be done too often. When starting the test, a person should feel good. and after the test you need to spend at least a day without training for recovery. The Cooper test should be regarded as a stress load on the body - for 12 minutes you work at the limit of your capabilities.

It is advisable to conduct the test on a stadium treadmill, where it is easy to calculate the distance covered. If you use a GPS device, then on the contrary it is advisable to find a flat, straight section of road 3.5 - 4 km long. Given that the world record for the 5000m is held by Kenenisa Bekele and is 12:37.35, if he ran for 12 minutes he would have covered about 4800m.

Football players do not like this test. But for a track and field athlete - a discharge athlete, this test should not present any special problems, since the third category at a distance of 3000 meters is a time of 10:20. The master of sports runs this distance in 8:05!

Knowing your results in the Cooper test, you can indirectly calculate the maximum oxygen consumption (MOC) using the formula.

MIC ml/min/kg = (distance (m) - 505)/45

MIC ml/min/kg = (22.351 x km) - 11.288

Maximum oxygen consumption is perhaps one of the most objective indicators by which one can judge human health. The following table shows the American College of Sports Medicine recommendations for VO2 max values. By determining your MOC, you will get a general idea of ​​aerobic performance. These data are a good guide for athletes. There is a direct relationship between VO2 max and the speed that a runner can develop. The higher the athlete’s MPC, the faster average speed when passing the distance. The following figure shows the proportional dependence of performance (running speed at marathon distance) from IPC.

Back in December, Sanya told me that he tried to pass Cooper's test for strength endurance. In short: the test consists of alternate execution 4 exercises (push-ups, transition from a squat to a lying position and back, jumping jacks and something on the abs). Perform 10 repetitions of the first exercise, then without stopping, 10 repetitions of the second, third and fourth. This is one cycle. Then, without rest, again 10 repetitions of the first exercise, then the second, and so on. The result is assessed in two ways: you must either complete a certain number of cycles before you fall from fatigue, or perform a specific number of cycles in a minimum time.
After Googling about this topic, I came across the website of the special forces “Vityaz” and became interested in the requirements for recruits. There are only 7 tests (tests), each is estimated at a maximum of 50 points, the minimum acceptable total result is 295 points, that is, on average 42-43 points for each test.
Now I want to fulfill some of these standards, not during the selection process, of course, but for myself. I’m not eager to join the special forces, so I simplify my tasks somewhat. I will write about each test separately.
Test No. 1. Endurance.
Continuous running for 12 minutes is assessed by the distance covered by the subject in the specified time. By the way, this is also called the Cooper test. 42 points is 3200 meters. Considering that at school I ran 3 km in 13 and a half minutes, the standard seems unrealistic. We need to start running. In summer. Yeah.
Test No. 2. Strength endurance.
The same Cooper test for strength endurance. For 40 points you need to complete 5 cycles, time is not taken into account. As a “something for the abs”, the following exercise: “from the starting position, lying down, lie on your stomach and roll over onto your back, raise your legs without bending your knees, touch your toes to the floor behind your head, return your legs to starting position" I seriously doubt that I can do even one repetition of this abdominal exercise. Normally, without being out of breath and without crunching in my joints, I can only do push-ups for now.
Test No. 3. Strength.
Out of some fright, it is assessed only by the number of pull-ups. It won't work that way. Instead, let there be force standards of the FSB special forces (they, by the way, are stricter):
pull-ups – 25 (10-11);
push-ups – 90 (40-50, probably);
abs (lying on your back, flexion-extension of the torso) – 100 (I have no idea);
bench press, body weight – 10 (2);
jumping up with a change of legs – 90 (some kind of crap, I won’t do it).
In brackets are my approximate figures for today.
It seems that everything is very complicated, but it is not. For example, a bench press of 75 kg for 10 times is a hundred times (according to the online calculator). Now I bench press 80 at a time, so a hundred is quite achievable.
Test No. 4. Speed.
They offer a 10 to 10 shuttle run. Never liked it. So instead, the 100-meter dash with the same FSB standards is 12.7 seconds. At school, and even at university, I ran at 14. I wonder if it’s not too late to try to improve the result?
I will not take tests No. 5 (flexibility, splits, etc.) and No. 6 (agility, somersaults, walking on hands, etc.). Although I would like to learn to walk on my hands. Well, test No. 7 (courage, yeah) - training matches according to the rules of boxing - I, too, naturally, will not pass.
These are the requirements, although truncated, but very difficult for me. I already go to the rocking chair, all I have to do is start running. It will be interesting to see what changes, say, over the next six months.
PS. Yes, I'm weak, don't make fun of me

FSB special forces standards

Combat and physical training requirements for newly arrived employees

1. Pull-up - 25

2. Push-ups - 90

3. Press (lying on your back, flexion-extension of the torso) - 100

4. Run 100 m (shuttle run 10 to 10) - 12.7 s (25 sec)

5. Cross 3000 m - 11.00 min

6. Bench press ( own weight, but not more than 100 kg) - 10 times

7. Hand-to-hand combat
-Demonstration of punching and kicking techniques - 2 min. On a punching bag
- Sparring according to free rules with throws and painful holds - 3 fights of 3 minutes each.

8. Jumping up with changing legs - 90

9. Complex strength exercise (performed sequentially 8 times: - 10 push-ups from the floor, 10 presses, 10 times squatting, 10 jumping ups from a squatting position). 8 reps (no pause)

All exercises are done one after another without interruption.

Cooper tests are a scientifically based test of a person's physical capabilities using simple exercises, performed for 12 minutes. Running, swimming and cycling are commonly used for testing. You need to run, swim or drive the maximum distance in 12 minutes. The level is judged by the distance traveled physical training person. It is important that the test results are tied to the person’s age. This excludes the influence of age-related changes on the level of assessment of test results.

General information about tests and their creator

Kenneth Cooper is a famous American medical practitioner who has developed numerous tests to assess the physical condition of the body. Cooper's tests are simple and convenient, have been tested on thousands of enthusiasts and can be recommended to people of various ages and physical fitness.

An important feature of the assessment of physical performance, incorporated by Cooper in his tests, is the dependence of the final indicators on the age of the person being tested. The same number of points scored by people of different ages will in each case mean a different assessment of physical performance.

Most of the loads imposed on the body during Cooper tests can be classified as “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 incoming blood, rather than perform work in oxygen-free conditions, restoring the oxygen deficiency after its completion. Such loads are very beneficial for the body and can even be used by people with poor health.

In addition, the loads in Cooper tests are of a so-called “global” nature, that is, when they are performed, more than 2/3 of the muscle mass is included in the work. Thus, these loads have a significant impact not only on the muscular system, but also on the systems that provide muscle activity, primarily on the cardiovascular and respiratory. Therefore, by assessing exercise tolerance when performing Cooper tests, it is possible to indirectly assess the functional state of the cardiovascular and respiratory systems.

Below are three of Cooper's 12-minute tests: a running test, a swimming test, and a cycling test.
Kenneth Cooper himself does not recommend the use of these tests to assess physical fitness for persons over 35 years of age if they do not have good physical fitness (Cooper K. 1989).

How to run tests

Before performing any of the tests, it is necessary to do a 2-3 minute warm-up to prepare the body for physical work, and after completion - a cool-down.
To cool down, you can use calm walking.

General developmental exercises for the main muscle groups are suitable as a warm-up; 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, prevents 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 activation during the subsequent testing load.

It should be noted that test results will vary depending on the quality of the warm-up performed. Insufficient or no warm-up, as well as excessive warm-up that causes fatigue, will negatively affect the test results and its tolerability. Carrying out the test without preliminary warming up can cause a sharp deterioration in well-being or provoke an exacerbation of an existing disease. An optimal warm-up will have a positive effect not only on the test results, but also on its tolerability.

12 minute running test

The Cooper 12-Minute Run Test evaluates the body's fitness based on the distance (in meters) a person can run (or walk) in 12 minutes. It is assumed that the person is running throughout the test. If the test taker cannot cope with this requirement, you can go to a step, the stopwatch counting down 12 minutes does not stop. The longer a person walks rather than runs while performing the test, the more worse result test. After a 12-minute movement, the distance covered in meters is measured and physical fitness is assessed using the table.

according to Cooper's 12-minute running test

Physical preparedness	Distance covered, m
	Girls 13-19 years old	Women 20-29 years old	Women 30-39 years old	Boys 13-19 years old	Men 20-29 years old	Men 30-39 years old
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 evaluates the body's fitness based on the distance (in meters) a person can swim in 12 minutes. The swimming style during the test is free. This Kenneth Cooper test is best done in a swimming 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.

Physical fitness assessment table
according to Cooper's 12-minute swim test

Physical preparedness	Distance covered, m
	Girls 13-19 years old	Women 20-29 years old	Women 30-39 years old	Boys 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 assesses the state of physical fitness of the body and its body based on the distance (in meters) covered by a person on a bicycle in 12 minutes. This Cooper test is recommended to be carried out in low wind conditions on a well-surfaced route that excludes steep ascents and descents.

Physical fitness assessment table
by Cooper's 12-minute cycling test

Physical preparedness	Distance covered, m
	Girls 13-19 years old	Women 20-29 years old	Women 30-39 years old	Boys 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	5200-6700
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 names the following, among others:

Cooper test results provide motivation to exercise

Observing the dynamics of test scores is a good incentive to continue studying and increases interest in them.

Test helps determine risk of heart disease

As already mentioned, Cooper tests are based on physical activity that place sufficient demands on the cardiovascular system. Therefore, if the body copes well with such loads, we can talk about good things. functional state 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 susceptible to various pathologies.

Healthy people can perform Cooper tests on their own.