aerobic endurance
aerobic endurance - the ability of the cardiovascular and RESPIRATORY system to supply muscles with oxygen and maintain aerobic respiration
12-minute cooper run
Before beginning this test first complete a sufficient warm-up and set up a track with a known distance with cones certain distances apart or use a 400 meter running track.
- Start the timer and begin running around the track at a constant speed.
- Keep track of how many laps have been completed.
- At the end of 12 minutes, multiply the number of laps completed by the distance of each lap. E.g 6 laps of a 400m track. 6x400=2,400.
Results
Below is the normative data for the 12-minute cooper run, in order the calculate VO2 max this equation is used VO2 max=(22.35 x kilometres) - 11.29. The results table is from topendsport.com
advantages
Advantages of the 12-minute cooper run are:
- Large groups can be tested at once
- Quick and easy to perform
An alternative test - the multistage fitness test
The multistage fitness test has advantages over the 12-minute cooper run as it allows the athlete to run at maximum effort, whereas the 12-minute cooper run requires the athlete to run at a constant speed for 12-minutes which is difficult to do.
The multistage fitness test is carried out by setting up two sets of cones 20 meters apart and having the athlete running between them in time with recorded beeps.
The multistage fitness test is carried out by setting up two sets of cones 20 meters apart and having the athlete running between them in time with recorded beeps.