Redditch Hockey Club

cooper-run-results <click here>

The Cooper 12 minute run is a popular maximal running test of aerobic fitness. There are several other variations of running/walking tests.

·         purpose: to test aerobic fitness (the ability of the body to use oxygen to power it while running)

·         equipment required: flat oval or running track, marking cones, recording sheets, stop watch.

·         description / procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can.

• scoring: There are several equations that can be used to estimate VO_2max (in ml/kg/min) from the distance score (a formula for either kms or miles):

VO_2max = (35.97 x miles) - 11.29.
VO_2max = (22.351 x kilometers) - 11.288

The adjacent table 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.

·         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.

·         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 / modifications: The test can also be conducted by running on a treadmill for 12 minutes, set to level 1 (1 percent) incline to mimic outdoor running. There are many variations of the walk / run test. A very similar test is the Balke 15 minute run.

• references: 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.

Cardiovascular endurance, or aerobic fitness, is the ability to exercise continuously for extended periods without tiring, and is an important component of many sporting activities.

Walking or running tests are popular for determining aerobic fitness, as they can be performed by people of all ages and fitness levels, large groups can be done at once, and the tests are easy to conduct.

One of the greatest problems and sources of error with these tests is that good pacing is important to maximize results, and to get a true reflection of actual aerobic fitness. The instructors can assist by emphasizing the importance of maximal effort, encourage the participants during the test, by conducting a trial test in the week before the actual test so that they can get a feel for the required effort, or have them run at the mile pace for short distances during warm-up time.

As these tests have been performed for many years, and there is a lot of research using these tests, there are consequently a large range of variations and a large number of normative tables. When you compare the results from these tests to norms, it is important to check that the test procedures were the same, and that the target population is also similar.

As these tests are usually performed outdoors, the environmental conditions can greatly affect results. You should try and control for any conditions that may affect the results, such as extreme heat or cold, or strong winds or poor condition of the running surface. For running courses that involve running laps around a field or track, the effect of wind can be balanced our as they progress around the track. Record any conditions if possible so that these may be taken into consideration when analyzing the results.

Depending on the target population, there are several different tests you can use. For those that are unfit or elderly, the Rockport Walking Test may be suitable. For adults, the test should be at least 10 minutes to ensure the energy demands are primarily supplied by the aerobic system. Shorter runs are more suitable for children.