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BBC Sport Academy tells you all you would ever want to know about the

Cooper fitness test.


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What is the Cooper run?


The aim of the Cooper test is to run as far as possible in 12 minutes. The
distance covered will then give an estimate of your level of fitness.
Your partner should record the total distance covered to the nearest 100
metres.
Should I run flat out all the way?
Try to run at a constant speed. If you get too tired, all you need to do is
slow down or walk for a while.
Only stop if you feel ill.

What is the point of the test?


The test is good to monitor the development of your fitness.
It is not designed to compare yourself with others. Instead, use it to
measure your own progress.
Can anyone try it?
The test is only recommended for people who are already training or of
reasonable fitness. It is a maximal test and is therefore very tiring.
What are the benefits of the test?
The test is used by coaches to help work out whether training sessions with
the athlete are working properly.
It can also allow coaches to find weaknesses in their athletes and measure
their improvement.

Cooper 12 minute run


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purpose: to test aerobic fitness (he ability of the body to use oxygen to
power it while running)
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equipment required: flat oval or running track, marking cones, recording
sheets, stop watch.
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description / procedure: Place markers at set intervals around the track to
aid in measuring the completed distance. Participants run for 12 minutes, and

the distance covered is recorded. Walking is allowed, though the


participants must be encouraged to push themselves as hard as they can.
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Results Table for Adult Males
rating

distance (meters)

excellent
> 2700 m

good
2300 - 2700 m

average
1900 - 2300 m

below average
1500 - 1900 m

poor
< 1500 m scoring: There are several equations that can be used to
estimate VO2max from the distance score, for example for the 12-minute
run, VO2max (in ml/kg/min) = (35.97 x miles) - 11.29. The table below also
gives general guidelines for interpreting the results of this test for adults.
These results are based on a few sources and are only approximate values.

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target population: This test can be modified to be suitable for most
populations. For those who are unfit or unable to run, there are similar
walking tests that can be performed.
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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.
*
advantages: large groups can be tested at once, and it is a very cheap and
simple test to perform.
*
disadvantages: practice and pacing is required, and performance on this test
can be affected greatly by motivation.
*
variations: There are many variations of the walk / run test. See here for
details. The test can also be conducted on a treadmill, set to level 1 incline
to mimic outdoor running.

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