Vou max maxor Maxcuting the maximum oxygenis the most accepted indicator Resistance of caror tools. This means the ability to deliver and use oxygen during the body physical activity. PO₂ MAX, Sports indicators, related to health and longevity. However, direct measurement requires expensive hardware and laboratory conditions.
Access Cooper test– The field method of effective and evidence-based method for evaluating VASG Max Equipment without Max Equipment.
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What is a 12-minute run test?
It 12 minutes Cooper tests A simple but very effective way to evaluate the person Card-party endurance and aerobic fitness. The test involves working in 12 minutes as much as possible. The total distance covered in this time, then the person’s vosque is used to be considered special.
Developed in 1968 Dr. Kenneth H. CooperThe colonel of the doctor and former U.S. airline, originally created to evaluate it at first Aerobic potential of servicemen. His practicality, minimum level of responding and high interdependence Vou max max He was also widely adopted in military and civilian conditions.
Dr. Cooper was to create a view Simple, evidence-based fitness tool For large populations – more than 50 years later, the test remains gold standard in assessing the resistance of the world.
“This test provides a practical method to consume maximum oxygen and assess physical performance.” – Coop X, Jama, 1968
Physiological basis of the Cooperge test
During a 12-minute run test, individuals work at their maximum stable pace. It Sugmaxy-Christ-makrifid Displays:
- Aerobic force (VO₂ MAX)
- Cardiovascular resistance
- The effectiveness of the cardiopulmonary
- Lactation limit intimacy
- Internal affairs (at a lesser extent)
A common distance in 12 minutes is a Proxy for aerobic Energy system capacityLonger distances reflect the better use of oxygen over time. Although the test is not the main purpose, it also gives your understanding Circus with the passage of timeIt is an important skill in endurance and race. More distance in 12 minutes requires a stable, mental direction and energy efficiently.
How to complete a 12-minute run test
- Heating from the light for 5-10 minutes and warming with dynamic mobility drawers.
- Start the stopwatch and run constantly 12 minutes fastest Sustainable pace.
- Stop when 12 minutes lasted.
- Measure or write Closed on a clear distance.
- Cool for 5-10 minutes after testing.
- Use relevant Cooper vo₂ Max formula to assess aerobic capacity.
Cooper test performance rating
If you do not want to calculate your voice, you can simply assess your cardiovascular goodness Total distance covered in 12 minutes. The following table is provided Standard performance level For various ages and gender groups based on the original Cooper test norms and approved field data.
Use the table below:
- Find yourself Young group and jeans.
- Match with The distance you have achieved during the test.
- Look at the “poor” rating “excellent”.
Cooper Test Rating – Men
| Young | Good | Above average | Average | Average mean | Poor |
|---|---|---|---|---|---|
| 17-19 | Over 3000 m | 2700-3000 m | 2500-2699 m | 2300-2499 m | Underneath 2300 m |
| 20-29 | Over 2800 m | 2400-2800 m | 2200-2399 m | 1600-2199 m | Underneath 1600 m |
| 30-39 | Over 2700 m | 2300-2700 m | 1900-2299 m | 1500-1899 m | Underneath 1500 m |
| 40-49 | Over 2500 m | 2100-2500 m | 1700-2099 m | 1400-1699 m | Underneath 1400 m |
| 50+ | Over 2400 m | 2000-2400 m | 1600-1999 m | 1300-1599 m | Underneath 1300 m |
Cooper test ratings – females
| Young | Good | Above average | Average | Average mean | Poor |
|---|---|---|---|---|---|
| … | Over 2300 m | 2100-2300 m | 1800-2099 m | 1700-1799 m | Underneath 1700 m |
| 20-29 | Over 2700 m | 2200-2700 m | 1800-2199 m | 1500-1799 m | Underneath 1500 m |
| 30-39 | Over 2500 m | 2000-2500 m | 1700-1999 m | 1400-1699 m | Underneath 1400 m |
| 40-49 | Over 2300 m | 1900-2300 m | 1500-1899 m | 1200-1499 m | Underneath 1200 m |
| 50+ | Over 2200 m | 1700-2200 m | 1400-1699 m | 1100-1399 m | Underneath 1100 m |
With Cooper tests in 12 minutes to calculate the VASSH maxus
Both formula gives similar results, so which system do you use with you. Valuable metric, fitness fans and clinicals are similar for these athletes.
Cooper test calculator
If you want not to do maths manually, the Internet has free VOG Callers. Enter distance distance (meters or miles) and the tool provides a clear voice billing.
Normative Vou Maxu In young and Gender
Men
| Young | Column | Good | Good | Fair | Poor | Very poor |
|---|---|---|---|---|---|---|
| 20-29 | ≥66.3 | 59.3-66.2 | 53.7-59.2 | 48.0-53.6 | 41.9-47.9 | ≤41.8 |
| 30-39 | ≥59.8 | 54.2-59.7 | 48.0-54.1 | 42.4-47.9 | 37.4-42.3 | ≤37.3 |
| 40-49 | ≥55.6 | 49.3-55.5 | 43.9-49.2 | 37.8-43.8 | 33.3-37.7 | ≤23.2 |
| 50-59 | ≥50.7 | 43.2-50.6 | 38.2-43.1 | 32.6-38.1 | 28.4-32.5 | ≤28.3 |
Women
| Young | Column | Good | Good | Fair | Poor | Very poor |
|---|---|---|---|---|---|---|
| 20-29 | ≥56.0 | 48.3-55.9 | 43.2-48.2 | 37.6-43.1 | 32.0-37.5 | ≤21.9 |
| 30-39 | ≥45.8 | 39.3-45.7 | 34.6-39.2 | 30.2-34.5 | 26.4-30.1 | ≤26.3 |
| 40-49 | ≥41.7 | 36-41.6 | 31.1-35.9 | 26.7-31.0 | 23.3-26.6 | ≤23.2 |
| 50-59 | ≥35.9 | 30.2-35.8 | 26.8-30.1 | 23.4-26.7.7 | 20.6-23.3 | ≤ 20.5 |
American College of Sports (ACSM). ACSM Experience Tests and Receus, 10th Edition, 2017.
Advantages of Cooper Test
- Acidicated: High correlation with a direct Voesh Maxe test
- Cheap: Does not require laboratory or specialized equipment
- Time is ineffective: A 12-minute test is easily repeated
- Multifaceted: Applies to individuals, communities, schools and military
- Tracking development: Monitoring Ideal for training over time
Cooper test limitations
- Requires maximum strength for accuracy
- Environmental factors (weather, wind, height) can affect results
- Economist management can experience the result for highly qualified or not trained individuals
- Those who have less or joint / mobility limitations for the elderly
- Not useful for musical injuries or non-participating
Consequences of training
VO₂ Max training. Regular AerobicTyrant High Intensification Railees (Glad), timeand A long-term state cardio– Increase VASS MAXUS 15-25% in many.
Can be used for each of the Cooper Test 6-12 weeks Evaluate the efficiency of teaching.
Who should use the Cooper test?
- Athletes: To track tracking
- Coaches and personal coaches: Assessing a team or customer’s body-velvety fitness
- Military, fire, law enforcement: As the scope of fitness
- General population: For health and health monitoring
Alternatives to Cooper Test
| Testing name | Best | Requires equipment |
|---|---|---|
| Rockport 1-Milk walking test | Beginners / large adults | Stop |
| Multifarious alarm tests | Teams / athletes | CD / app, cones |
| Bruce Traedmilll protocol | Clinical & Labe settings | Trademill & Labe |
Conclusion
It Cooper is a 12-minute run test Voshi’s complaints remain one of the order, simple and effective field methods. To monitor the differences between the science and science, the health of athletes to keep healthy performance healthy.
Are you preparing for the competition to plan your tournament or improvement of your health centers, Cooper test A The reliable picture of aerobic fitness.
Scientific certificates
- Cooperk X. (1968). Maximum oxygen assessment Tool: Intervention between field and run test. Jamaat. 203 (3), 20104. https://do.org/10.1/20ama.1968.0314003003008
- Biol Sport 2014. To estimate the maximum oxygen at the male students of the cooperk. https://pmc.ncbi.nlm.nih.gov/arcles/pmc4314605/
- Grant, S. and others. (1995). Comparing the methods of predicting the maximum oxygen. BR J Sport Med, 29 (3), 147-152.
- Loan, V., Dean, E. (2000). Sumherative Exercise Tests: Clinical Software and Commentary. Physical therapy, 80 (8), 782-807.
- Bassett, Dr, & Wayho and ET (2000). Restriction of factors for oxygen for maximum oxygen and endurance indicators. Med SCI sports exercises, 32 (1), 70-84.
