When preparing specific training programs or reading sports literature, you can often stumble upon the Cooper test. This is a kind of definition of the general physical fitness of a particular person.
Some people are strong in explosive and brute strength, while others are quick and flexible, this test takes into account all these nuances. It can be performed for a person of any age group and ability. Cooper's test - 4 exercises that can correctly determine the capabilities and development of a person.
Cooper's test - history of origin
Back in 1968, a scientist named Kenneth Cooper prepared a special 12-minute test specifically for the United States Army.
The task of this test was very simple, it was necessary to determine what kind of training a particular person has in comparison with the norm at a certain age.
Initially, testing included only running discipline, but later strength exercises, swimming and cycling were added here.
Cooper's Running Test - 12 minutes
The most famous and original is Cooper's running test for 12 minutes. It was this type of load on the body that was chosen due to the fact that during intensive running, a lot of oxygen is used and almost all muscle groups of the human body work.
In addition, this test also involves the musculoskeletal system, respiratory and cardiovascular. Jogging is carried out for 12 minutes, because during this period most people become oxygen deprived and the body begins to weaken.
Despite the presence in the table of results for age categories over 35 years old, Kenneth Cooper has always been against passing this test for such people.
Cooper test execution structure
- Before starting the Cooper test, you should warm up your body well with a simple warm-up. The usual exercises for such a task are light running, stretching, swinging limbs, lunges, and the like.
- After the body is warm enough, you need to get ready to run and take a position on the starting line. The main task of the test is to determine how many meters can be run in 12 minutes.
- It is better to cover the distance on level ground without unevenness that could impair the results. It is better to choose a covering asphalt or special treadmills at the stadium.
Running Test Standards
The results of the race are determined according to a special prescribed table. The data are divided into indicators for women and men from 13 years old.
For example, for the age group from 20 to 29 years old, you should type the following results:
- Excellent. M - more than 2800; F - more than 2300 meters.
- Excellent. M - 2600-2800; F - 2100-2300 meters.
- Good. M - 2400-2600; F - 1900-2100 meters.
- Not bad. M - 2100-2400; F - 1800-1900 meters.
- Poorly. M - 1950-2100; F - 1550-1800 meters.
- Very bad. M - less than 1950; F - less than 1550 meters.
Cooper's 4-Exercise Strength Test
Over time, there were offshoots from the standard running version of the Cooper test for 12 minutes. For example, force testing is widely used in the Russian Federation among the military forces. It consists in performing a certain number of physical strength exercises.
There is no time frame here, but the result depends on the speed of passage:
- First, you need to do 10 regular push-ups while not getting up and continuing to be in a lying position.
- After that, you need to make 10 jumps while holding your hands as in push-ups, and your knees, pulling as close to your hands as possible, and then returning your legs to their original position. These movements are similar to the climbing exercise, except that both legs work. After the required number of jumps are done, you must roll over onto your back.
- After jumping, you need to swing the press 10 times by raising your legs to the up position (birch tree) or even throw them behind your head, while lifting the pelvis from the floor.
- Next, you need to jump to the maximum possible height from a full squat position 10 times. After completing this exercise, the test is complete.
In this test, the indicators are not divided into age groups, male and female.
There are only 4 indicators in the table:
- 3 minutes is an excellent result.
- 3 min. 30 sec. - OK.
- 4 minutes - normal physical fitness.
- More than 4 minutes is unsatisfactory.
Cooper's swim test 12 minutes
Another subspecies of the Cooper test, which is gaining more and more popularity among athletes. Testing is carried out similarly to running, only for the result the covered water distance is measured.
Before starting, a person must definitely warm up to improve his own performance and general body preparation for stress. As soon as the subject is ready for 12 minutes, the distance covered is measured at the end.
Indicators for the group from 20 to 29 years old:
- Excellent. M - more than 650; more than 550 meters.
- Good. M - 550-650; 450-550 meters.
- Fine. M - 450-550; 350-450 meters.
- Poorly. M - 350-450; 275-350 meters.
- Unsatisfactory. M - less than 350; less than 275 meters.
Cooper's bike test
Cooper's cycling test also does not differ from swimming and running in its main task, namely, overcoming a certain distance in the allotted time. Before starting testing, the subject is obliged to warm up and prepare the body for stress.
Standards for ages from 20 to 29 years old:
- Excellent. M - more than 8800; F - more than 7200 meters.
- Good. M - 7100-8800; F - 5600-7200 meters.
- Fine. M - 5500-7100; F - 4000-5600 meters.
- Poorly. M - 4000-5500; F - 2400-4000 meters.
- Unsatisfactory. M - less than 4000; F - less than 2400 meters.
How to prepare and pass the tests successfully?
In order to successfully pass any type of Cooper test, you need to have good physical fitness and good endurance. It is this indicator that largely affects the result.
Therefore, from this, in order to improve distance or time, a lot of attention should be paid to cardio loads and general fitness. Also important is a good feeling. Since if some weakness is felt during training, painful sensations, arrhythmia or tachycardia, testing stops immediately.
Workout for the Cooper test at home
Depending on which particular Cooper test will be performed, certain indicators need to be improved.
If it's running testing you can use these exercises:
- reindeer running;
- movement on straight legs;
- running backwards;
- running, raising your knees high.
For the best results in the Cooper's bike test, you can train:
- bar;
- boxing body twists;
- side bar;
- scissors;
- corner;
- a ride on the bicycle.
In strength testing, attention should be paid to the key exercises:
- push-up;
- lifting the knees to the body in the lying position;
- jump squat;
- throwing the legs over the head while lying down.
To improve performance in the swimming test, you can use the following exercises:
- swimming with a board;
- swimming with arms extended forward;
- swimming with one or two hands clasped to the body.
In addition to these exercises, special attention should be paid to all workouts that strengthen the cardiovascular system.
The Cooper test is an excellent test for determining one's own strength and general fitness indicators among a specific age group. This testing is widely used all over the world, not only by military and special bodies, but also in various sports disciplines.
