Table of Contents:
The Last Cooper Test before the Polar Circle Marathon 10 days to go!
Video taken from the channel: Project Iceman
Cooper 12 min run: Fitness Testing, Protocols, Health Safety 12 Minute Copper Run Aerobic Test
Video taken from the channel: Thomas Keble PE Dpt
The Cooper test 12 minutes to determine your VO2max
Video taken from the channel: I Run Things
12 Minute Run Aerobic Fitness Test
Video taken from the channel: Kyley Clark
The easiest way to test your fitness/ The cooper run test
Video taken from the channel: SGUT-TV Tips in Fitness Nutrition Motocross
5 Tips to CRUSH a 12-Minute “Run For Distance” Challenge
Video taken from the channel: Training Tall
HOW TO TEST YOUR FITNESS! Better than a bleep test… The Cooper Run!
Video taken from the channel: Speed Secrets
The Cooper test, as it’s also known, is still used today as a field test for determining aerobic fitness. Dr. Cooper found that there is a very high correlation between the distance someone can run (or walk) in 12 minutes and their VO2 max value, which measures the efficiency with which someone can use.
The Cooper running test is a 12-minute running fitness test devised by Dr Keneth Cooper in 1968. The test was designed as a simple field based test, in which participants attempt to run as far as possible during the 12 minute time period. The distance covered is then used to calculate an estimate of maximal aerobic capacity (VO2max).Cooper 12-minute Run Test The Cooper 12 minute run is a popular maximal running test of aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes. There are several other variations of running/walking tests, including the Cooper 1.5 mile run test.Cooper’s 12 minute run test The Cooper 12 minute runis a popular maximal running test of aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes. purpose: to test aerobic fitness (the ability of the body to use oxygen to power it while running).
The Cooper test, a 12-minute fitness test, was created for the US army. | The Cooper test is a method that, among other interesting aspects, offers the possibility of discovering the physical performance of sportspeople, especially athletes.The 1.5 mile test is designed to see how fast a person can run, jog or walk that specific distance. The 12-minute test, often called the Cooper Test, has been used worldwide.
The Federation Internationale de Football Association, or FIFA, has used the test to measure individual athletes’ fitness in professional soccer since the early ’70s.How to conduct the test. This test requires the athlete to run as far as possible in 12 minutes. The athlete warms up for 10 minutes. The assistant gives the command “GO”, starts the stopwatch, and the athlete commences the test.
It was designed by Kenneth H Cooper in 1968 for US military use. The 12-minute run test is an easily administered, practical test. It provides the coach and athlete with a good guideline of aerobic fitness and the success or otherwise of the aerobic conditioning programme. To perform the test, simply run as far as you can for 12 minutes!
So when testing large groups, most administrators will use the Cooper 1.5 Mile Run test in lieu of the Cooper 12-Minute Run test because the logistics are easier. You should think of the 12-Minute Run test and the 1.5 Mile Run test as interchangeable because they will both give you essentially the same result in terms of your estimated VO 2 max.Note: Please get clearance from your doctor before taking any strenuous fitness test like the Cooper Test. Cardio Test Instructions: Go to a 400 meter track (at a school) or measure a distance of 1.5 miles on a flat surface. After warming up, run / walk 1.5 miles at your best effort.
The Cooper 12-Minute Run/Walk Test for Aerobic Fitness Individuals without access to a rowing machine or treadmill can still evaluate their aerobic fitness using the Cooper 12-Minute Run/Walk Test. This assessment requires only a stopwatch and use of a track.The Cooper test is a test of physical fitness. It was designed by Kenneth H. Cooper in 1968 for US military use.
In the original form, the point of the test is to run as far as possible within 12 minutes. Pacing is important, as the participant will not cover a maximal distance if they begin with a.The 12 Minute Run (Cooper Test) is used to determine a persons aerobic fitness, which is the bodies ability to use oxygen. This test is a prerequisite for selection to Jr. and Sr.
USAT teams.In his 1968 study, Cooper tested his idea by having 115 U.S. Air Force officers and enlisted personnel run his 12-minute test, comparing it to their results on conventional VO 2 max treadmill tests.The Cooper Test Calculator is a free fitness test specially designed to evaluate your physical strength and shape in comparison to others of the same age and sex. To complete the free Cooper Test, you simply have to measure the distance you can run in 12 minutes at a constant rhythm.
Use the free Cooper Test Calculator to find out your level of fitness!
List of related literature:
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| from Anyone but Celtic: Inside the culture that created the Lanarkshire Referees Association |
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| from An Illustrated History of Health and Fitness, from Pre-History to our Post-Modern World |
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| from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines |
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| from Belly Fat Breakthrough: Understand What It Is and Lose It Fast |
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| from Textbook of Work Physiology: Physiological Bases of Exercise |
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| from Swimming Fastest |
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| from Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide |
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| from NSCA’s Guide to Tests and Assessments |
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| from Geriatric Physical Therapy eBook |
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| from Laboratory Manual for Exercise Physiology |
31 comments
For 12 min i did 2750m, but i was not doing cooper test, i was runing 8 km without rest, i think was good?
Im an apache helicopter model AH-64 (45 y.o) did 27000 m in 12min. it is good for my age? btw didn’t even doing the test its was just a regular flight
Hereby il save this vid. Train for 5 days. Try it out. And i will complete 4000
17 years old, 6’1, 175lbs, did my first ever Cooper yesterday, 2500
Is Aaron really 3850 m, I can do about 3200 m in 12 minutes and I’m a 16 year old with 2 years experience.
The warm up was already exhausting, not a good warm up I would say.
Dude we have the Cooper run for high school soccer tryouts tmr and I’m highkey scared
The only issue with the gps watches I see (I use a Garmin) is that there is no ‘ones’ place for distance…in other words, it goes ‘tens’ hundreds’ thousands’, meaning the max you will be off will be by about 10 metres…
Have to do these 12 minute runs 2 times a year at school. Most hated thing by students
Thank you SO MUCH!!! These are all so fabulous! Can’t wait to coach this Friday!!! Appreciate you!
you are saying that I can test my fitness by running 12 minutes? I can benchpress 125 kg, squat 150 kg, deadlift 160 kg, I can swim 100 m freestyle in 54 seconds, 200 m freestyle in 2 minutes, I can do 26 km in 1 hour on mountain bike, but I can barely run 2,3 km in 12 minutes so I am in bad shape? Thats a huge bullshit… You simply cannot compare strength-endurance 100 kg heavy athlete with 70 kg heavy runner and say who is in better fitness condition based on that silly 12 minute test.
A female athlete I know of 15 years can run a 3000 m in 11:30. So she should do perhaps a 3150 m in 12 minutes.
Fastest pace was around 5 min/mile. Pretty darn fast. I’m about to do the test on the track over Winter break. But, on a recent 5 miler, I hit 6:50‘s for two miles. I recon I can cover over 2800 meters in 12 minutes. 46 y.o., and overweight BMI. Not to shabby, I suppose. But, just curious, how did you guys figure the final distances since they’re running on the inner 400m track? Were you using the bike to get the final distance?
Thanks for these tips, Austin! I’m a little stressed you won’t be coaching my benchmark class tomorrow, but this helps for sure.
I watched your video before class and used the strategy. It worked. TY!
I was hoping you would make a video!!! Thank you!! Have you done any tips on shin splints? I’ve been using your foam roller, or DWV pipe �� to massage my calf’s but I’m still pretty sore. Any tips for me, before this run?
We in our school must run 2700m (400m for one round) for a C
Was that Francis in the mirror at the very end giving a thumbs up? XD
Great video!
You forgot to mention that if this is an honest “race day” effort, you should be a bit uncomfortable for the first 3 to 5 minutes while your lungs get used to the effort and expand to the new demands you are putting on them.
Not bad form for a 6’8″ guy!!!
Ahahahahah! I did the same test just yesterday after a whole month of stop due to bronchitis and other issues. Well, I’m not a pro runner at all, I am a real entry-level 30 y.o. amateur runner and I did 2.550 metres in 12′. I was quite happy, then I saw this video.:(
This advice helps out a ton. I think I am in good shape to beat my last benchmark! 12 minutes isn’t so bad after doing that Catch Me If You Can challenge T_T
Awesome fitness level, nothing but respect! Nice to talk to you yesterday at Cusses Gorse, getting an order in for your recovery products! Looking forward to a cusses vlog! Keep up the good work!!
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40 yrs old, Male, 5’6″ 170lbs, slightly overweight and I can do 2700 meter on the Cooper Test
i’m sorry, but i didn’t quite catch few things,
1) why didn’t you warm up with some streching
2) if you ran almost 4k how come your face didn’t look red at all?
thanks!
This remind me my childhood. We doing cooper test as second graders.
Idk if it’s different in Finland but I got 6,200 m in 12 minutes
I saw only this one but its quite clear that you a that sort of a guy who has what it takes to push himself to 100% every day in order to achieve his goals. This is special and there are some wannabe warriors on Youtube. Best from Germany!
a Man of Honor:). This video had helped me in my cooper test for school beating for a few moths the 3050 km. Thank you. Looking forward to the next cooper test next week, of course with the help of your video again:) Wish you just the best
I like the breathing advice a lot. Breathing properly gets often overlooked!
Hej Anders synes helt klart du skulle tjekke Lionel Sanders youtube kanal ud til inspiration af af hvordan dine videoer kunne blive bedre. Held og
lykke på Grønland