Many athletes, including runners, are wondering how to find out about their level of physical fitness? Alternatively, you can perform a variety of exercises and tests, or undergo a medical examination by a doctor. However, it is much easier and more convenient to take the Cooper test. What is this test, what is its history, content and standards - read in this article.
Cooper's test. What it is?
The Cooper test is a generic name for several tests of the physical fitness of the human body. They were created in 1968 by a doctor from the United States, Kenneth Cooper, and they were intended for the military personnel of the American army. In total, this program includes about thirty tests, the most popular of which is running, as the easiest to perform.
In total, over thirty special tests have been developed so far. They are designed for a variety of sports disciplines, including: running for 12 minutes, swimming, cycling, cross-country skiing, walking - normal and stairs, jumping rope, push-ups and others.
Features of this test
The main feature of these tests is their simplicity and ease of execution. In addition, they can be passed by people of any age - from 13 year olds to the elderly (50+).
During these tests, more than two-thirds of the muscle mass is involved in a person. The greatest load is carried out in connection with the use of oxygen by the athlete's body.
Likewise, the test will assess how the body copes with stress, as well as how the respiratory and cardiovascular systems work.
Most popular tests
The most popular Cooper's test is the treadmill - as the most affordable and easiest to perform. Its essence lies in the fact that in twelve minutes you need to run as long as possible distance, as far as your health and physical fitness will allow you.
You can perform this test anywhere - on a special track, in a hall, in a park, but, perhaps, the stadium can be called the best place for Cooper's running test.
Cooper's running test history
The Cooper test was first presented in 1968. American medical practitioner (as well as the pioneer of aerobic exercise) Kenneth Cooper created several tests for soldiers of the United States Army.
In particular, running for 12 minutes was intended to determine the physical training of professional military personnel.
Currently, this test is used to assess the physical fitness of both professional athletes (for example, track and field athletes, football players, etc.), sports referees, and ordinary citizens.
Cooper's running test. Content
Initially, the doctor Kenneth Cooper came up with this test for citizens aged 18-35 years. It is noteworthy that the creator of the test opposed to it being conducted among those over 35 years of age.
After all, here you need to understand: men, for example, at the age of 18 and 40, will not be able to complete the test in the same way. First of all, the age of the person passing the test will affect the results.
However, this does not mean at all that, for example, a man 50 years old and older will not be able to compete with younger people. Indeed, in this case, the most important thing is to have good physical training.
During a 12-minute run, the human body receives an excellent aerobic load, oxygen saturation, which means that the test itself cannot and will not harm the body.
Interestingly, during this test, two thirds of all muscle mass is included in the work, so with the help of this test it is possible to draw conclusions about how the whole body works as a whole. When we run, our cardiovascular and respiratory systems are actively working, so it is easy to analyze their work and readiness for physical activity.
Conducting a running Cooper test. Stages
Before starting the Cooper's running test, the subject must do a warm-up without fail. It can be carried out for five to fifteen minutes.
So, the following types of exercises are recommended as a warm-up:
- Jogging. These movements will become the start to start the body's work, warm it up, prepare it for the test;
- General strengthening gymnastics to warm up all muscle groups;
- It is imperative to do a stretch: it will help prepare all the ligaments and muscles for the test, and also not get injured during intense movements.
However, note: with a warm-up, you should also not overdo it. If you get tired before the test, the test results may not be very good.
The test itself starts with the usual sports teams: "Reade set Go!". When the last command sounds, the stopwatch starts working, and the subject begins to move. By the way, this test can be taken both running and walking. However, remember that if you walk in steps for all 12 minutes, the test results may not please you.
After 12 minutes, the stopwatch turns off and the distance covered is measured. After that, the results are compared with the table of standards, on the basis of which an appropriate conclusion can be made about the physical fitness of a particular test subject.
After passing the test, a hitch is necessary in order to put in order breathing. So, walking for 5 minutes or jogging is quite suitable as a hitch.
Cooper test standards
In order to evaluate the results of the passed test, you need to look at a special plate. Moreover, it should be noted that there is no so-called "golden mean".
The plate includes standards for the gender, age and length of the distance covered within 12 minutes. The results are assessed as "very low", "low", "average", "good" and "very good".
Age 13-14
- Male teenagers of this age must cover a distance of 2100 meters in 12 minutes (very low result) up to 2700 meters (very good result).
- In turn, female adolescents of this age must cover a distance of 1500 meters in 12 minutes (very low result) up to 2000 meters (very good result).
Age 15-16
- Male teenagers of this age must cover a distance of 2200 meters in 12 minutes (very low result) up to 2800 meters (very good result).
- In turn, female adolescents of this age must cover a distance of 1600 meters in 12 minutes (very low result) up to 2100 meters (very good result).
Age 17-20 years
- Boys must cover a distance of 2300 meters in 12 minutes (very low result) up to 3000 meters (very good result).
- In turn, the girls must cover the distance from 1700 meters in 12 minutes (very low result) up to 2300 meters (very good result).
Age 20-29
- Young men must cover a distance of 1600 meters in 12 minutes (very low result) up to 2800 meters (very good result).
- In turn, young women of this age must cover a distance of 1500 meters in 12 minutes (very low result) up to 2700 meters (very good result).
Age 30-39 years
- Men of this age must cover a distance of 1500 meters in 12 minutes (very low result) up to 2700 meters (very good result).
- In turn, women of this age must cover a distance of 1400 meters in 12 minutes (very low result) up to 2500 meters (very good result).
Age 40-49 years
- Men of this age must cover a distance of 1400 meters in 12 minutes (very low result) up to 2500 meters (very good result).
- In turn, women of this age must overcome a distance of 1200 meters in 12 minutes (very low result) up to 2300 meters (very good result).
Age 50+ years
- Men 50 years and older must cover the distance of 1300 meters in 12 minutes (very low result) up to 2400 meters (very good result).
- In turn, women over the age of 50 must cover a distance of 1100 meters in 12 minutes (very low result) up to 2200 meters (very good result).
For more information on Cooper's running test guidelines, see the attached nameplate.
Tips on how to get past Cooper's text
Below are some tips and tricks on how to get the best results possible for your Cooper Running Test.
So:
- be sure to warm up before taking the test. This is especially important for subjects over 40;
- muscle stretching is necessary (the creator of this test, K. Cooper, advises this). So, bending forward, as well as pulling up, is fine.
All this is best done for at least one minute.
- Fold the brushes into a "lock" and try to take them as much as possible behind the head, and then try to touch the shoulder blades with your hands.
- Lie on your back and then rise up without using your hands. Repeat this exercise several times.
- Push-ups are great as a warm-up before taking the test.
- You can quickly walk around the stadium, and then alternate between slow running and walking, taking fifteen seconds for each stage;
- During the test, in no case should you overwork. Remember: you are not taking an exam, but testing your body.
- After completing the test, do not stop, but walk a little - five to seven minutes is enough. Otherwise, you may feel dizzy, pressure surge, or nausea.
- After the test, it is forbidden to immediately take a hot shower and go to the steam room or hammam. It is recommended to first let the body cool down, and only then start water procedures.
Currently, the Cooper test, developed several decades ago for soldiers of the North American United States Army, is successfully used both to test professional athletes and sports referees, and to test the body's capabilities and physical fitness of ordinary citizens. Any person, both a teenager and a retired person, can take it, and over time, after training, they can improve their results.
