Cooper's 12-minute test to determine physical performance
Kenneth Cooper- a renowned American medical practitioner who has developed numerous tests to assess physical condition organism. Cooper's tests are simple and convenient, have been tested by thousands of enthusiasts and can be recommended for people of 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 taker. 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 load 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 flowing blood, and not to perform work in anoxic 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 Cooper's 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 effect not only on the muscular apparatus, but also on the systems that provide muscle activity, first of all, on the cardiovascular and respiratory. Therefore, evaluating the load tolerance when performing Cooper's 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 spend 2-3 minutes warm-up to prepare the body for physical work, and after completion - a hitch.
Calm walking can be used to cool down.
As a warm-up, general developmental exercises are suitable for the main 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 to prevent the development of injuries, as well as to induce an increase in the activity of the cardiovascular and respiratory systems, in order to ensure easier training during the subsequent testing load.
It should be noted that the test results will differ depending on the quality of the warm-up performed. Insufficient or no warm-up, or excessive warm-up that fatigues the body, will negatively affect the test results and its tolerance. Carrying out a test without first warming up can cause a sharp deterioration in well-being or provoke an exacerbation of an existing disease. An optimally performed warm-up will have a positive effect not only on the test results, but also on its tolerance.
12-minute running test
The Cooper's 12-minute running test assesses the physical fitness of the body based on the distance (in meters) that a person can run (or walk) in 12 minutes.
It is assumed that the person is running throughout the test. If the tested person does not cope with this requirement, you can go to a step, the stopwatch, which counts down 12 minutes, does not stop. The longer a person walks, rather than running, during the test, the more worse result test. After 12 minutes of movement, the distance covered in meters is measured and physical fitness is assessed according to the table.
Physical fitness assessment table according to Cooper's 12-minute running test
Physical | Distance covered, m |
|||||
| Girls 13-19 years old | Women 20-29 years old | Women 30-39 years old | Young men 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 evaluates the body's physical fitness based on the distance (in meters) a person can swim in 12 minutes. Swimming style during the test is arbitrary. The test is best done in a pool, where the distance traveled is easier to measure. During testing, you can take rest breaks during which the stopwatch continues to count down 12 minutes. The more breaks, the worse the test result will be.
Fitness Assessment Chart for Cooper's 12-Minute Swimming Test
| Physical preparedness | Distance covered, m | |||||
| Girls 13-19 years old | Women 20-29 years old | Women 30-39 years old | Young men 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 evaluates the physical fitness of the body based on the distance (in meters) traveled by a person on a bicycle in 12 minutes. The test is recommended to be carried out in low wind conditions on a track with good coverage, excluding steep ascents and descents.
Cooper's 12-Minute Cycling Fitness Assessment Chart
| Physical preparedness | Distance covered, m | |||||
| Girls 13-19 years old | Women 20-29 years old | Women 30-39 years old | Young men 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 motivate exercise.
Observations for the dynamics of test indicators are a good incentive to continue training and increase interest in them.
2. The test helps determine the risk of heart disease.
As already mentioned, Cooper's tests are based on physical exercise making sufficient requirements for the cardiovascular system. Therefore, if the body copes well with such loads, we can talk about good 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, which is prone to the occurrence of various pathologies.
Healthy people can do the Cooper tests on their own.
This article will focus on the Cooper test. In my opinion, it is worth it to draw attention to it, it is not for nothing that it is often used to find out the physical parameters of a person, his endurance. There is something similar in the army, but this does not apply to this article. Walking around the Internet, I found several Cooper tests, it is noteworthy that one of them is used to pass the Red Beret (I don’t know how much this is true, as they say on the fence, too), but the test itself seemed interesting to me. Moreover, this test can be classified as a crossfit. Naturally, an experiment with a group of like-minded people immediately followed. Emotions overwhelmed us, especially on the day when we performed two endurance tests in a row, the sun gave a special contrast to the sensations ( Not recommended).
Let's consider them in more detail. The first test we did was running for 12 minutes.
It was developed by Dr. Ken Cooper in 1968. It is a quick way to assess the physical fitness of the cardiovascular and respiratory system. Initially, Cooper developed it for the US Army. Today it is popular all over the world, including in schools. Perhaps in the USSR there was something like that, but unfortunately I did not find it.
The test can be performed independently by measuring the distance that you run for 12 minutes. I note that you need to approach the test with your head, calculate your strength, your degree of preparedness, otherwise it may be associated with a risk to your life. No fanaticism! ( although I admit it is difficult when there is excitement). We compare the results obtained with the results in the plate and set a mark for ourselves.
This was the first test we passed. Everyone was happy with the result. Then, having rested for 10 minutes, we proceeded to perform the second Cooper test. To be honest, in the sun in the pitch, we were already horrified of what awaited us, but nevertheless we overpowered ourselves and started to do it.
"Cooper's test"
1. Do 10 push-ups and stay in the supine position.
2. We make the tray of the feet to the sitting position and return to the lying position, and so on 10 times.
3. We turn over onto our back. Press. Either raising the body to the vertical, or throwing our legs behind our head, or folding our elbows to the knees at the same time. Lumbar separation is required 10 times.
4.10 jumping out of a full squat or 10 times, 5 on each leg, touch the floor with your knee.
4 exercises 10 times - one circle / cycle. 4 laps in 3 minutes - excellent, in 3.30 - good, in 4 minutes - satisfactory. If the time is longer, it is bad.
A description of this test can be found in the book "Scout training. The GRU special forces system". Literature is different, but everywhere you can get something useful. This test is worth doing at least once a week. It will well increase endurance and functionality, as well as good gymnastics for weight loss. At the time of execution, there were puddles of sweat under us. And if it becomes easy, then what prevents to supplement it. I read somewhere that crossfit is like a kitchen, where dishes are made and according to good recipes and the bad ones. Nobody bothers to create and create your own well-balanced WOD.
Cooper's tests are a scientifically based test of a person's physical capabilities using simple exercises performed within 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 distance traveled is judged on the level physical fitness person. It is important that the test results are linked to the person's age. This eliminates the influence age-related changes to the level of evaluation of test results.
General information about tests and their creator
Kenneth Cooper is a renowned 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 by thousands of enthusiasts and can be recommended for people of 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 taker. 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 load 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 flowing blood, and not to perform work in anoxic 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 Cooper's tests are of the 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 apparatus, but also on the systems that provide muscular activity, primarily on the cardiovascular and respiratory systems. Therefore, assessing the load tolerance when performing Cooper's tests, it is possible to indirectly assess the functional state of the cardiovascular and respiratory systems.
Below are Cooper's three 12-minute tests: running, swimming test, and cycling test.
Kenneth Cooper himself does not recommend using 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 carry out a 2-3 minute warm-up in order to prepare the body for physical work, and after completion - a hitch.
Calm walking can be used to cool down.
General developmental exercises for the main muscle groups are suitable as a warm-up, you can also use walking and light jogging.
The purpose of the warm-up is to increase the temperature in the muscles of the body, which, among other things, is to prevent the development of injuries, as well as to induce an increase in the activity of the cardiovascular and respiratory systems, in order to ensure easier training during the subsequent testing load.
It should be noted that the test results will differ depending on the quality of the warm-up performed. Insufficient or no warm-up, or excessive warm-up that fatigues the body, will negatively affect the test results and its tolerance. Carrying out a test without first warming up can cause a sharp deterioration in well-being or provoke an exacerbation of an existing disease. An optimally performed warm-up will have a positive effect not only on the test results, but also on its tolerance.
12-minute running test
The Cooper's 12-minute running test assesses the physical fitness of the body based on the distance (in meters) that a person is able to overcome by running (or walking) in 12 minutes. It is assumed that the person is running throughout the test. If the tested person does not 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 running during the test, the worse the test result. After 12 minutes of movement, the distance covered in meters is measured and physical fitness is assessed according to the table.
according to the 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 |
Young men 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 measures the body's physical fitness based on the distance (in meters) that a person can swim in 12 minutes. Swimming style during the test is arbitrary. This Kenneth Cooper test is best done in a pool where distance is easier to measure. During testing, you can take rest breaks during which the stopwatch continues to count down 12 minutes. The more breaks, the worse the test result will be.
Physical fitness assessment table
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 |
Young men 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 and its based on the distance (in meters) covered by a person on a bicycle in 12 minutes. This Cooper test is recommended in low wind conditions on a track with good coverage, excluding steep ascents and descents.
Physical fitness assessment table
by Cooper's 12 Minute Biking Test
| Physical preparedness |
Distance covered, m | |||||
| Girls 13-19 years old |
Women 20-29 years old |
Women 30-39 years old |
Young men 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, among others, names the following:
Cooper test scores motivate exercise
Observing the dynamics of test indicators is a good incentive to continue classes and increase interest in them.
The test helps determine the risk of heart disease
As already mentioned, the Cooper tests are based on physical activity that makes 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 the occurrence of various pathologies.
Healthy people can do the Cooper tests on their own.
The Cooper Test is a scientifically based test of a person's physical performance 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 distance traveled is used to judge the level of physical fitness of a person. It is important that the test results are linked 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 renowned 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 by thousands of enthusiasts and can be recommended for people of 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 taker. 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 load 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 flowing blood, and not to perform work in anoxic 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 Cooper's tests are of the 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 apparatus, but also on the systems that provide muscular activity, primarily on the cardiovascular and respiratory systems. Therefore, assessing the load tolerance when performing Cooper's tests, it is possible to indirectly assess the functional state of the cardiovascular and respiratory systems.
Below are Cooper's three 12-minute tests: running, swimming test, and cycling test.
Kenneth Cooper himself does not recommend using 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 carry out a 2-3 minute warm-up in order to prepare the body for physical work, and after completion - a hitch.
Calm walking can be used to cool down.
General developmental exercises for the main muscle groups are suitable as a warm-up, you can also use walking and light jogging.
The purpose of the warm-up is to increase the temperature in the muscles of the body, which, among other things, is to prevent the development of injuries, as well as to induce an increase in the activity of the cardiovascular and respiratory systems, in order to ensure easier training during the subsequent testing load.
It should be noted that the test results will differ depending on the quality of the warm-up performed. Insufficient or no warm-up, or excessive warm-up that fatigues the body, will negatively affect the test results and its tolerance. Carrying out a test without first warming up can cause a sharp deterioration in well-being or provoke an exacerbation of an existing disease. An optimally performed warm-up will have a positive effect not only on the test results, but also on its tolerance.
12-minute running test
The Cooper's 12-minute running test assesses the physical fitness of the body based on the distance (in meters) that a person is able to overcome by running (or walking) in 12 minutes. It is assumed that the person is running throughout the test. If the tested person does not 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 running during the test, the worse the test result. After 12 minutes of movement, the distance covered in meters is measured and physical fitness is assessed according to the table.
according to the 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 |
Young men 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 measures the body's physical fitness based on the distance (in meters) that a person can swim in 12 minutes. Swimming style during the test is arbitrary. This Kenneth Cooper test is best done in a pool where distance is easier to measure. During testing, you can take rest breaks during which the stopwatch continues to count down 12 minutes. The more breaks, the worse the test result will be.
Physical fitness assessment table
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 |
Young men 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 and its based on the distance (in meters) covered by a person on a bicycle in 12 minutes. This Cooper test is recommended in low wind conditions on a track with good coverage, excluding steep ascents and descents.
Physical fitness assessment table
by Cooper's 12 Minute Biking Test
| Physical preparedness |
Distance covered, m | |||||
| Girls 13-19 years old |
Women 20-29 years old |
Women 30-39 years old |
Young men 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, among others, names the following:
Cooper test scores motivate exercise
Observing the dynamics of test indicators is a good incentive to continue classes and increase interest in them.
The test helps determine the risk of heart disease
As already mentioned, the Cooper tests are based on physical activity that makes 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 the occurrence of various pathologies.
Healthy people can do the Cooper tests on their own.
People at any age think about their state of health - how to check how much a person is physically developed? Nobody wants to go to the doctor with such a strange question, but, fortunately, this is not necessary - it exists effective method determine the sports condition of the body.
Thanks to Kenneth Cooper, there is a method to test yourself for endurance. He designed it to test the physical endurance of the 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, a test that is easy to conduct is fine, but not easy for everyone to keep within the norm. This test is a treadmill. 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 for the vast majority will be useful. During the test, you can find out 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 are impatient, to 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 with a length of five to fifteen minutes. Be sure to stretch to avoid possible injuries such as muscle and ligament sprains, stretch both your legs and upper part body, all muscles must prepare for running. Do a small jog - this will allow the body to tune in for a serious run and prepare breathing 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 counted on the stopwatch, and the subject begins to run.
After the lapse of time, the distance that the person managed to run is measured, and the result is checked against the table. ... Cooper's table by columns evaluation categories are distributed - there are five of them: very good, good, average, low, very low result. Along the lines, there is a distribution by age categories (13-14 years old, 15-16 years old, and so on), and within each age category there is also a breakdown by gender of the subject - it is no secret that the physical abilities of men and women differ.
An important point in Cooper's grading system- the dependence of the assessment not only on the result, but also on the age. The same result at 20 and 30 years old will show different level work 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, therefore the author also developed a modification of this test, thanks to which the measurements are much more convenient, and it is also possible to evaluate a whole group of subjects at the same time. For this, not the distance is measured, and the time it takes for a person to run 1.5 miles (this is approximately 2,415 meters). The results are assessed according to a simplified scheme - for men under the age of 30, an excellent result is 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.
Exercise testing
For those who have bad weather outside and there is no way to run the distance, but want to test their endurance, we suggest trying another exercise from the Cooper complex. Do a full warm-up, then get started. Remember to time the test before starting the test..
After completion, similar to other exercises, the results are checked against the standards. For this exercise:
- 3 minutes is very good
- 3 minutes 30 seconds - good
- 4 minutes is normal
- More than four minutes is a poor 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. Similarly to running, you need to warm up before the swim. Warming up will be a necessary activity prior to each endurance exercise in Cooper's assessment. 12 minutes are recorded on the 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's test standards are different for of different ages as in other exercises.
Cooper's test - cycling
Cycling enthusiasts will appreciate next exercise- Testing physical endurance through a twelve-minute bike ride. It is important to test on a bike in calm weather on a track without abrupt descents and ascents, and good coverage will be an important factor in obtaining an adequate rating, otherwise the result will be incorrectly evaluated according to Cooper's standards. The standards are also presented in the form of a table:
Thanks to the Cooper test, anyone can assess their sports uniform... Note that Cooper himself recommended that people over 35 should not use his test if they do not have good physical fitness.