Cooper 12 Minute Run Test to Measure Physical Fitness. This article discusses the test instrument to measure the quality of physical fitness. The discussion on this article is Cooper 12-minute run test, the previous article is the 2.4 km cooper test.
This 12 minute Cooper test is very popular for measuring physical fitness and is commonly used in some sports clubs to measure the athlete's fitness. The data collected from this cooper test is the amount of distance that can be taken for 12 minutes to run..
Operation Procedure Cooper 12 Minute Run Test
Way to Do:A. The purpose of the test: to test aerobic fitness (the body's ability to use oxygen while running)
B. Tools needed: track run, stopwatch, recording sheet.
C. Implementation of the test: Participants perform a run within the track for 12 minutes, then the total distance is calculated after 12 minutes of running. Allowed to walk, but the distance generated a little.
D. Scoring: The way to determine the value of VO2max from the distance achieved during a 12 min cooper test is by using the formula, VO2max = (22.35 x distance generated) - 11.29. Once obtained VO2maxnya score, to determine the level of physical fitness assisted by the norm table cooper, which can be seen below.
Male
| Age | Excellent | Above Ave | Average | Below Ave | Poor | |||
|---|---|---|---|---|---|---|---|---|
20-29
|
> 2800m
|
2400 - 2800m
|
2200 - 2399m
|
1600 - 2199m
|
< 1600m
| |||
30-39
|
> 2700m
|
2300 - 2700m
|
1900 - 2299m
|
1500 - 1999m
|
< 1500m
| |||
40-49
|
> 2500m
|
2100 - 2500m
|
1700 - 2099m
|
1400 - 1699m
|
< 1400m
| |||
50+
|
> 2400m
| 2000 - 2400m | 1600 - 1999m | 1300 - 1599m | < 1300m |
Females
| Age | Excellent | Above Ave | Average | Below Ave | Poor |
|---|---|---|---|---|---|
| 20-29 | > 2700m | 2200 - 2700m | 1800 - 2199m | 1500 - 1799m | < 1500m |
| 30-39 | > 2500m | 2000 - 2500m | 1700 - 1999m | 1400 - 1699m | < 1400m |
| 40-49 | > 2300m | 1900 - 2300m | 1500 - 1899m | 1200 - 1499m | < 1200m |
| 50+ | > 2200m | 1700 - 2200m | 1400 - 1699m | 1100 - 1399m | < 1100m |
E. Target test: This test is suitable for all who likes sports or not, even this test can be modified with road activity only.
F. Reference : The original article that describes this test: Cooper, K. H. (1968) A means of assessing maximal oxygen uptake. Journal of the American Medical Association 203:201-204.
That's the article about the Cooper 12 Minute Run Test to Measure Physical Fitness. Hopefully this article can be useful for readers sport resources. Thanks.