Aerobic exercise: Any updates or comments to the Cooper method?

Asked by: Anna Mitchell

How can the Cooper test be improved?

Start warming up 30 minutes before the start and do the following:

1. 10 min easy jog.
2. 5 min easy dynamic stretches and leg swings.
3. 5 min running with increasing pace: the final minute at your Cooper pace (= you are out of breath)
4. 2 min easy jog.
5. 3 x 100 m relaxed fast pace starting every minute.

How effective is the Cooper running test?

Validity: Cooper (1968) reported a correlation of 0.90 between direct VO2max running measures meaning this test has reasonably high validity.

Is the Cooper test aerobic?

The Cooper test is a fitness test used to estimate an individual’s aerobic fitness or VO2 max.

What is the reliability of the 12 minute Cooper run?

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.

Why is the Cooper run good?

Cooper found that there is a very high correlation between the distance someone can run (or walk) in 12 minutes and their VO2 max value, which measures the efficiency with which someone can use oxygen while exercising. This test is still one of the basic fitness tests used by the military.

How do you set up a Cooper test?

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 to maximize the distance covered.

What does aerobic endurance?

Aerobic endurance is your ability to exercise at moderate intensity for extended periods of time, like long-distance running, swimming and triathlons. Your body relies on your cardiorespiratory system to work efficiently during sustained activity to supply nutrients and oxygen to working muscles.

How do you test aerobic fitness?

Another way to assess your aerobic fitness is to time yourself on a 1.5-mile (2.4-kilometer) run or jog. The following times are generally considered indicators of a good fitness level based on age and sex. A lower time generally indicates better aerobic fitness, and a higher time suggests a need for improvement.

How is the Illinois agility test conducted?

To conduct the test adequate space, a timer and 8 cones are required. The individual starts by lying face down by the first cone. Staring at cone 1 he is required to run to cone 2 which is placed at a distance of 10 meters away from the first. He then runs 10 meters to cone 3.

Which test is conducted to check the agility?

Expert-verified answer

a] Standing Board Jump is a test that is conducted to measure agility. Agility or numbleness is an ability to change the body’s positition effciently and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and edurance.

Why is the Illinois agility test important?

Agility is an important component of many team sports, though it is not always tested, and is often difficult to interpret results. The Illinois Agility Test (Getchell, 1979) is a commonly used test of agility in sports, and as such there are well-established norms available.

How valid is the Illinois agility test?

In another study, the reliability of IAT was found on a sample of 97 able-bodied young military service men: ICC = 99% inter-rater reliability and ICC = 68% test-retest reliability [9].

What exercises are good for agility?

8 Best Agility Training Exercises

1. Lateral Plyometric Jumps. Lateral plyometric jumps help build explosive power, balance, and coordination by using our natural body weight. …
2. Forward Running, High-Knee Drills. …
3. Lateral Running, Side-to-Side Drills. …
4. Dot Drills. …
5. Jump Box Drills. …
6. L Drills. …
7. Plyometric Agility Drill. …
8. Shuttle Runs.

What is agility in physical fitness test?

Agility is defined as “a skill-related component of physical fitness that relates to the ability to rapidly change the position of the entire body in space with speed and accuracy.”⁵¹ Thus clinical tests of agility can be appropriate function- and sports-specific tests for sports involving cutting, such as basketball, …

What sports use the Illinois agility test?

• American Football.
• Basketball.
• Boxing.
• Cross Country.
• Cycling.
• Fell Running.
• Golf.
• Rowing.

How is the Illinois test used?

This Illinois Agility test assesses an applicants speed and athletic agility. The test is an electronically timed test and requires maximum speed and effort from applicants to negotiate several traffic cones.