The Cooper test is a test of fitness that measure the distance that a person can run in twelve minutes. Dr. Kenneth Cooper and the United States Air Force developed this test for an United States Air Force, as the Air Force needed to find a means of measuring the endurance of its pilot. The Cooper Test is a simple test, as it require only a stopwatch and a measured running course for the individual to run on for the test.
The Cooper Test measures a person’s cardiovascular endurance by measuring the distance that the runner can deliver oxygen to there muscles during exercise. In order to complete the Cooper Test, an individual must run as far as possible for a period of twelve minutes, then measure the distance that they run in meter. The distance ran will provide an individual’s fitness level; the farther that an individual can run in twelve minutes, the more better their fitness level.
The Cooper Test: A 12-Minute Run to Test Fitness
Furthermore, the fitness level are categorized according to scoring charts that range from very poor to excellent running fitness. The individual being tested adjusts these scoring charts according to the age and the gender of the person. For instance, individuals of different ages will have different distance requirement listed on the charts to reflect the differences in their cardiovascular systems.
Additionally, the requirements will be different for women then for men, again due to the differences in their physical makeups. The Cooper Test, as a test of fitness, is actualy a proxy test for measuring an individual’s VO2 max, or the amount of oxygen that their body can use during intense exercise. To calculate an individual’s VO2 max, that individual’s distance run is used in a mathematical formula.
To calculate VO2 max, an individual’s total meters is to be subtracted from 504.9, and that figure are to be divided by 44.73. An individual’s VO2 max indicates their level of fitness; the higher the VO2 max value of an individual, the higher of a level of fitness that they have. Furthermore, VO2 max tend to decrease with age, thus indicating that this test can be used to measure the changes in an individual’s fitness over time.
In order to guarantee that an individual receive an accurate score on the Cooper Test, there are steps that an individual should follow. An individual should begin the test with a warm-up of ten to fifteen minutes of easy exercise. Additionally, they should avoid beginning the test at a fast rate, as this can lead to early exhaustion of the individual’s energy after twelve minutes of running.
During the test itself, an individual should maintain their rate of speed for twelve minutes to encourage them to run as many meter as possible. Furthermore, an individual should ensure that they are rested before beginning the test, and that they have had time to consume carbohydrate in the few hour prior to the test. Finally, the test should be performed in cool air, as high temperatures may prevent an individual from reaching their potential distance in meter.
Individuals can improve their score on the Cooper Test through the performance of various type of exercise. For instance, easy runs at a steady rate is an exercise that can improve an individual’s score. High intensity interval training may also increase an individual’s score on the test.
Additionally, incorporating exercises of strength, like squat exercises and core exercises can improve an individual’s score. By increasing an individual’s strength, their running economy are improved. Running economy is a measure of the efficiency of an individual’s body in relation to the amount of oxygen that is use during running.
By improving an individual’s running economy, they will be able to run more meters during their twelve-minute test. An individual’s distance can be tracked every eight weeks to measure their improvement in relation to distance run in the Cooper Test.
