The Cooper 12-minute run test is a method that was developed to measure the aerobic fitness of an individual. More specific, the Cooper 12-minute run test measure how far an individual can run in exactly twelve minutes. Dr. Kenneth Cooper developed the Cooper 12-minute run test in the late 1960s for the U.S. Air Force.
Dr. Kenneth Cooper developed the Cooper 12-minute run test so the U.S. Air Force can predict how their soldiers will perform during field activities. The Cooper 12-minute run test is a simple test in that only a flat surface and a timer are required to perform the test. After completing the test, the distance that an individual ran can be used to determine their VO2 max score.
Cooper 12-Minute Run Test: What It Is and How to Do It
VO2 max score is a measurement of how efficient an individual’s body utilize oxygen during physical activity. The results of the Cooper 12-minute run test can be categorized according to the age and gender of the individual performing the test. These categories can help to provide the individual with an understanding of their level of fitness.
For instance, men in their twenties may be deemed to have an elite rating if they can run more than 2800 meters in the test, but men in their twenties may be deemed to have room for improvement if they are able to run fewer than 1600 meters. The same is true for women, except that the ratings is scaled according to the biological differences between men and women. Age is a significant factor in the test, as the efficiency of the human body change with age; however, it is also possible for an individual to maintain their running performance with age through the maintenance of consistant physical training.
In order to calculate an individual’s VO2 max score, there is a specific mathematical formula that can be utilize. All that is required is that the individual subtract 504.9 from the total number of meters that they ran during the test, and then divide that number by 44.73 to determine their VO2 max score (in units of ml/kg/min). For instance, if an individual ran 2400 meters in the test, their VO2 max score will be approximately 42.
A score of 42 is considered to be a good score. Scores above 60 are considered to be superior, and professional athlete typically achieve them. In order to take the test correctly, there are a few protocol that must be followed.
First, the individual must perform a warm-up prior to the test. Such warm-up can include activities like leg swings or strides. Second, the individual must time the run with a timer for the exact amount of twelve minutes.
Third, the individual must run as fast as they can for those twelve minutes. It is important for the individual to not start too fast during the test, as they may become fatigued too soon. Finally, the individual must mark and record the distance that they ran in order to calculate their VO2 max score.
An individual can improve their performance on the Cooper 12-minute run test if they utilize different type of training. For instance, performing interval training will help to build the power of an individuals muscles, performing tempo runs will increase the threshold of an individual’s endurance, and performing long distance runs will build their base of endurance. Additionally, performing interval runs up hills will help to build the strength of an individual’s muscles.
It is also important for the individual to incorporate a program of strength and flexibility exercise, as these types of exercises will help to prevent the individual from developing muscle imbalance. Finally, cross-training (like cycling) will help an individual protect their joint from developing injuries. These type of improvements can be made every eight week to measure an individual’s progress.
The Cooper 12-minute run test is useful for individuals for a variety of reason. For instance, various health benefit have been linked to individuals with high measurements of VO2 max. High levels of VO2 max indicate a reduced risk of an individual developing heart disease, as well as better mental focus. Thus, the Cooper 12-minute run test allow an individual to measure their overall health.
