The Cooper test is used to measure a client aerobic fitness and is a predictive test of a clients VO2max. Thsi page shows you how to conduct the test. Equipment required: flat oval or running track, marking cones, recording sheets, stop watch.
Is Cooper test hard?
For an experienced runner, the Cooper test can be brutal: you need both endurance and ability to push hard. The best athletes can run almost 5 km in 12 minutes!
How do you do the Cooper test?
procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can to maximize the distance covered.
What sports use the Cooper test?
The Cooper Test is a long-standing, internationally used measure of a runner’s fitness. It involves a simple test – run as far as you can in 12 minutes – and can give a pretty accurate measure of a runner’s fitness level and give a good estimation of their VO2 Max.
Is the 12 minute Cooper run valid?
validity: Cooper (1968) reported a correlation of 0.90 between VO2max and the distance covered in a 12 min walk/run. reliability: the reliability of this test would depend on practice, pacing strategies and motivation level. There should be good reliability if these issues are addressed.
How do I improve my Cooper run score?
Jog 30 seconds, run 20 seconds, sprint 10 seconds. Repeat 4 times. Total running time (not counting recovery): About 20-25 minutes per workout. They performed this workout ~3 days per week and did not perform any other training during the 7-week training period.
How long is a Cooper run?
Here’s one simple test of ‘fitness’. Another test you can use is the 1.5 mile run test? Developed in the 1960s by Dr Cooper, the 12-minute run test measures how far a person can cover (run, walk, jog) in 12 minutes. Simple.
Is 2km in 12 minutes good?
Most people should be able to run 2 km in 15 minutes if they have an average fitness level. The faster you can run 2km, the higher your fitness level. Another good indicator that your fitness level is improving, is when you have a lower heart rate after running.
What part of your fitness does the 12 minute Cooper run test?
The Cooper Test (Cooper 1968) is used to monitor the athlete’s aerobic endurance and to obtain an estimate of their VO2 max.
How accurate is the Cooper run test?
The accuracy of Cooper’s test was relatively high for distance (Cb = 0.994) and HR (Cb = 0.956) but low for RPE (Cb = 0.478).
Is the Cooper test useful?
Cooper test advantages: The main advantages of the cooper test are the simplicity of the test and ability to test multiple participants at the same time. Cooper test disadvantages: Some of the disadvantages include how it may overestimate VO2max for highly efficient runners and underestimate for less efficient runners.
