12 minute walk test By Prasanjit shom

Cooper 12 minute walk test--- a presentation by Prasanjit Shom.

1. COOPER 12 MINUTES RUN/WALK TEST Presented By- Prasanjit Shom Bachelor Of Physiotheray TRIPURA UNIVERSITY TRIPURA INSTITUTE OF PARAMEDICAL SCIENCES PARAMEDICAL 8 TH SEMESTER EXAMINATION 202 1 AGARTALA, TRIPURA IN D IA

2. 12 MINUTE WALK/RUN TEST The Cooper Test Is Used To Measure A Client Aerobic Fitness And Is A Predictive Test Of A Clients Vo2max. The 12-minute run fitness test was developed by Kenneth Cooper, M.D., in 1968 as an easy way to measure aerobic fitness and provide an estimate of VO2 max for an individual. Dr. 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 . • It is also used by many coaches and trainers to determine cardiovascular fitness and track fitness over time.

3. COOPER FACTOR Cardiovascular Endurance Cardiorespiratory endurance is the level at which your heart, lungs, and muscles work together when you’re exercising for an extended period of time. This shows how efficiently your cardiorespiratory system functions, and is an indicator of how physically fit and healthy you are. VO2 Max VO2 max, also known as maximal oxygen uptake, is the measurement of the maximum amount of oxygen a person can utilize during intense exercise. VO2 max is measured in milliliters of oxygen used in one minute per kilogram of body weight (mL/kg/min)

4. THE COOPER 12 MINUTE RUN TEST The purpose: This test is designed to measure a client’s aerobic fitness (the ability of their body to use oxygen pathways to produce energy while running ). This simple test also allows you to compare your cardiovascular endurance with others of your age and gender . Equipment required : Marking cones, recording sheet and a stop watch. Location : This test is designed to be conducted on a track with clearly marked distance. You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running . Distance : Record the total number of miles or kilometers you traveled in 12 minutes.

5. Procedure: Place markers at set intervals around the track to aid in measuring the completed distance . Warm-up before you take the test (5-10 minutes of light jogging and dynamic stretching). Participants run or walk at their own pace 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.

6. Target population: This test can be modified to be suitable for most personal training clients. For those who are unfit or unable to run, there are similar walking tests that can be performed . 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. Keeping track of a person’s lap number can be challenging when there are a lot of people so creating ‘pairs’ and having them count each others laps and then running the test a second time for the other person in the ‘pair’ is a good option.

7. Validity :   Cooper (1968) reported a correlation of 0.90 between VO2max and the distance covered in a 12 min walk/run . R eliability :   the reliability of this test would depend on practice, pacing strategies and motivation level. There should be good reliability if these issues are addressed . General Warm Up Procedure: 5-10 minutes of light aerobic activity, such as jogging or stationary cycling. stretches to include both upper and lower body. Scoring: There are several equations that can be used to estimate VO2max (in ml/kg/min) from the distance score (a formula for either kilometers or miles): VO2max = (35.97 x miles) - 11.29. VO2max = (22.351 x kilometers) - 11.288

8. VO2 MAX CALENDAR

9. V ariations / 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 also many variations of the walk / run test . A very similar test is the  Balke 15 minute run. Testing is generally easier to administer when the distance is fixed and the finishing time measured, so the alternative Cooper 1.5 mile (2.4km) run test was developed. Dr. Cooper (right) and a fellow researcher conduct aerobic tests on a U.S. Air Force serviceman

10. REFRENCES Retrieved From https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run 3120264 https ://www.ptdirect.com/training-delivery/client-assessment/cooper-12-minute-run-a predictive-test-of-vo2max https ://www.topendsports.com/testing/warm-up.htm image retrieved. Retrieved From:- www.google.com Retrived From:- physiopedia.com

11. THANK YOU