Martnez-Ferrn M, Cuadrado-Peafiel V, Snchez-Andreo JM, Villar-Lucas M, Castellanos-Montealegre M, Rubio-Martn A, Romero-Morales C, Casla-Barrio S, Pareja-Galeano H. Nutrients. There are several other variations of running/walking tests, including the Cooper 1.5 mile run test. However, highly trained . upon which subsequent performance evaluations and A track that is fairly level and that has been marked out to easily measure the distance that has been covered after twelve minutes. All information contained on the NRPT website is purely for information. Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can to maximize the distance covered. var months = new Array ("January","February","March","April","May","June","July", 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. What is the normative data for 12 minute Cooper run? Cooper 12-minute Run Test. Developed in the 1960s by Dr Cooper, the 12-minute run test measures how far a person can cover (run, walk, jog) in 12 minutes. Since running tracks today are in meters rather than yards, you need to be aware that 1 lap (400-meters) is just a tiny bit shy of a quarter mile. Begin with the non dominant hand and turn the dial to adjust the starting point until the second joint of your forefinger is bent through 90 degrees. Using the dominant hand, the performer must apply as much grip pressure on the dynanometer as possible, then record result, 2. Bethesda, MD 20894, Web Policies The formula are derived from the original article by Cooper (1968). Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you quote information from this page in your work, then the reference for this page is: Parry, A (2022). J Sports Sci. Start in the up position, with the back in a vertical position. Curl-up torso until elbow is in contact with knees and return to starting position. The report is an update of the 1st Edition of the Guidelines which was published in 2008. . This cookie is set by GDPR Cookie Consent plugin. reliability: the reliability of this test would depend on practice, pacing strategies and motivation level. You also need a kind of watch or chronometer to keep track of the minutes we have to do the test. Fitness tests are only relevant when the scores are compared to normative data. Additionally, many law enforcement, fire service, and military groups throughout the world have used 12-Minute Run test performance as one of their criteria for hiring. Training can increase your V02 max and improve your run test results, but keep in mind genetics, nutrition, sleep, and other factors contribute to results as well. 8600 Rockville Pike This is a test to measure cardio respiratory endurance. good reliability if these issues are addressed. Squat test: . 20 year old with a resting heart rate of 70, 70 percent of your working heart rate will be 161 beats per minute (bpm). 3 Using a modified push-up position reduces this amount to about 60% of your total body weight. Open diamonds represent female subjects, whereas closed squares represent male subjects. The principal goals of this study were to identify potential sources of systematic error in 2 commonly used field tests (Cooper's 12-minute run [12MR] and the multistage shuttle run [MSR]) and estimate the reliability of the 2 tests from these data. U.S. military personnel 1954-2014. https://historyinpieces.com/research/us-military-personnel-1954-2014. At the start, all participants line up behind the starting line. var md = new Date(document.lastModified) 3 x 100 m relaxed fast pace starting every minute. The aim of the test is to weave through the cones in the quickest time possible. They must be organised as shown. 20. Int J Environ Res Public Health. football, rugby) but not for individuals where the test The sit and reach test is a common fitness test that measures the flexibility of your lower back and hamstrings. Ideally you want to take this test on a standard running track, or a location where you can measure distance run without having to stop. Cooper test (12-minute run) Date: Wed, 19 Feb 1997 10:09:30 +0000 From: Juan Manuel Arrieta Ugarte Subject: Cooper Test, Tables of Results The Cooper test give an idea of the aerobic capacity (maximum consumption of oxygen, VO2max(ml/kg/minute) of a person by measuring the distance run in 12 minutes. Lie on back, hands on back of neck with fingers clasped, knees bent less than 90 degrees, feet on floor, and heels no more than 12" from buttocks. PMC The Cooper 12 minute run is a popular maximal running test of aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes. 193 COOPER 1.5-MILE RUN/ WALK TEST eQUipmenT Measured1.5-mile(2.4km)distance,ideallyona0.25-mile(400m)track Physician'sscale,stadiometer,orequivalentelectronicscale Stopwatch Individualandgroupdatasheets MicrosoftExcelorequivalentspreadsheetprogram Laboratory Activity 8.1 Find the group data sheets for this . Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. For females the same age, over 2200 meters is above average. The Cooper test, as it's also known, is still used today as a field test for determining aerobic fitness. Poor. If you are measuring the fitness of a larger group of people, using a straight track that is about two miles long allows you to measure the distance covered easily. Well I'm probably about as fit a dialysis patient as you can get - and I did just under 2000m. . var months = new Array ("January","February","March","April","May","June","July", 15-16 >2100m. Journal of American Medical Association. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Countless numbers of individuals will make a resolution to lose weight in 2023. Unless you have great trust that your participants will be accurate and truthful, the test administrator is responsible for keeping track of how many laps are completed during the 12 minute test period. The 12 Minute Run (Cooper Test) is used to determine a persons aerobic fitness, which is the bodies ability to use oxygen. A good Cooper test score depends on your age and sex. Coaches and fitness aficionados widely use the Cooper 12-minute run Test as it requires little equipment, and it offers a rough yet very reliable estimate of maximal oxygen . Aerobic exercise requires oxygen to help supply the energy needed for exercise. This test provides a means to monitor training on the athlete's physical development. Calculate metres swum by multiplying the number of laps by the length of the swimming pool procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Its that time of year again! As before you will record the time it takes to complete the mile and your heart rate for 15 seconds on completion. Endurance generally refers to aerobic endurance. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc. The 12-minute run fitness test was developed by Kenneth Cooper, MD, in 1968 as an easy way to measure aerobic fitness and provide an estimate of VO2 max for military personnel. PLoS ONE. Careers. The high-exposure group had a mean age of six years and two months (SDmonths = 5.82) and received on average 42 h and seven minutes (SDhours = 12.34) of music instruction over the year. Coopers 12 minute run test is a tool that measures the bodys athletic fitness by calculating oxygen levels based on the distance ran in twelve minutes. COOPER, K.H. doi: 10.1371/journal.pone.0151671. Cones or another type of device for marking the track. suitable for most populations. The MSR predicted Vo2max scores lower than those measured in the laboratory setting (p < 0.01), whereas 12MR and TR scores were not different (p > 0.05). Run or walk for 12 minutes and use the tables to cross reference your distance. How reliable is the 12-minute Cooper run? Any questions, please ask or search for your answer. Testing for strength: Conducting Fitness Tests. A common mistake made by those who are new to the test is to start much too fast. Cooper 12 minute run normative data. Good articles about the cooper provide the formula, or a table, or a calculator. Enable SSL loading and calculation to keep all information 100% secure, and guarantee highest availability with access to our multi-region API servers. [1] [2] [3] In its original form, the point of the test is to run as far as possible within 12 minutes. As it is a test to know the physical performance of the athlete, as well as easy to practice it, the Cooper test offers interesting advantages and benefits, such as the following: Design and adaptthe training plan accordingly. 1700-1999m. 1600-2200 < 1600. Ideally you want to take this test on a standard running track, or a location where you can measure distance run without having to stop. Nevertheless, test administrators must use caution when attempting to use field test data to predict criterion Vo2max scores. The short answer is just about everybody. The formula is found here and requires your gender and weight. The NRPT offers no medical advice or information. Dr. Cooper came up with a very clever solution for this issue.By performing some mathematical calculations, he determined that the time it takes to run 1.5 miles (6 laps and 15 meters on a standard 400 meter track) has a near-perfect correlation with 12-Minute Run test performance. This cookie is set by GDPR Cookie Consent plugin. The link will also provide you with your fitness category based on your sex and age group. Introduction. Test 2: Cooper 12 minute run. This test is used by several branches of the military to ensure health and fitness among troops. We will ensure we give you a high quality content that will give you a good grade. More in Home Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors. Here are some VO2 Max charts for good averages based on gender, age, and fitness taken from top-end sports, that show normative data in different population groups. What is the Cooper test and what is it used for? Read this article to find this out, and how to measure the results you obtain in the test. var md = new Date() 1600-1899m. 31-45 cm. See also the 12-minute swimming and cycling versions. Female >60 cm. Ensure you've hydrated adequately before the test as well. Poor. The ability to use oxygen efficiently is a good sign of fitness, including cardiovascular fitness levels. google_ad_height = 90; 5 -12. (from Peter, Feb 2012), My guess is Peter that when this test was developed 1967 the only people running were serious runners. Kilometres: VO2 max = (22.4 x your distace in kilometres) - 11.3. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. However, there are other more accurate methods and some factors can influence the test such as body size, nutrition, sleep, genetics, and more. How is the test carried out: At the run can be carried out, a 5-10 minute warm is needed. This was done under closely supervised conditions on a flat and accurately measured testing surface on days with mild weather conditions. But if you want to know the exact formula for calculating coopers 12 minute run test then please check out the "Formula" box above. Whatever your fitness level you can determine your VO2 max with the 12 Minute Cooper Test. (from Michail, 27 Aug 2012), I am 57 years old and just did 1.29 miles for the 12 minute run, which comes to just under 47th percentile. Reference: Cooper, K.H. The Cooper 12-minute run Test is widely used by coaches and fitness enthusiasts as it requires little equipment, and it offers a rough yet very reliable estimate of V02Max. You should think of the 12-Minute Run test and the 1.5 Mile Run test as interchangeable because they will both give you essentially the same result in terms of your estimated VO2 max.To estimate VO2 max from the 1.5 Mile Run test, use the following formula:VO2 max = (483 / time in minutes) + 3.5If you dont have access to a track, or if weather conditions are severe, both the 12-Minute Run and 1.5 Mile Run tests can be performed on a treadmill. We are also on facebook and twitter. This created quite a dilemma given that there were approximately 900,000 active duty Air Force personnel in those days. The principal goals of this study were to identify potential sources of systematic error in 2 commonly used field tests (Cooper's 12-minute run [12MR] and the multistage shuttle run [MSR]) and estimate the reliability of the 2 tests from these data. Warm up thoroughly Walk/run as far as far as possible in 12 minutes Record the total distance covered (measured to the nearest 100 metres) Cool down What Results You'll See By taking the test at regular intervals you can monitor changes in your fitness level. VO2max is considered the best way to measure cardio fitness, so a simple test that anyone can do is to be welcomed. The formula for calculation based on miles ran is VO2max = (35.97 x miles) 11.29. By Elizabeth Quinn, MS FOIA 1900-2000m. Use the free Cooper Test Calculator to find out your level of fitness! 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. After taking the pulses use them to determinate your level of fitness: Result = 30000 (Pulse 1 + Pulse 2 + Pulse 3). The Cooper 12-minute walk/run test is a popular maximal test of aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes. Walking is permitted, however, and may even be advised for those with disabilities or other health issues. This simple test also allows you to compare your cardiovascular endurance with others of your age and gender. 21-30 cm <20 cm (Data from BrianMac.com, 2007) My average score was __Daniel 57.7cm/Stuart 41.7cm_. Above average. 1. Choose a time of day where weather conditions are relatively mild. To complete the free Cooper Test, you simply have to measure the distance you can run in 12 minutes at a constant rhythm. Male > 2800m. If you are obese, relatively inactive, and/or if you typically experience joint pain either while running or the next day, then a walking test such as the Rockport 1 Mile Walk Test would be a much safer and more appropriate choice. Many public safety agencies use test performance as a standard to enter and graduate from the training academy. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. 1997-2023Topend Sports Network One test that you can use is the 12-minute run. Another test you can use is the 1.5 mile run test? 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, marker cones, recording sheets, stop watch. Who is in the universe of individuals being tested? A good Cooper test score depends on your age and sex. disadvantages of 12 minute cooper run To put that in perspective, if two things are perfectly correlated (which never happens), the correlation coefficient is 1.0, so a correlation of 0.897 is very high indeed. document.write(" CITE THIS PAGE: "+ author + ", "" + document.title + "." Topend Sports Website, "+ published + ", "+ url + ", Accessed " + md.getDate()+" " + months[md.getMonth()] + " " + md.getFullYear()); Thsi page shows you how to conduct the test. Thank you! So you should set the timer for 12 minutes. Personal Trainer Insurance | We have over 400 fitness tests listed, so it's not easy to choose the best one to use. The six-minute walk test (6MWT) has become a widely used measure for assessing functional exercise capacity at submaximal level [1, 2].It is described as the distance person can walk at self-paced speed over the period of 6 min [3,4,5].Previous evidence highlights the importance of using the 6MWT, in terms of its safety, reliability and validity properties, and usefulness in assessing . Higher VO2 max scores are can be attained by participating in endurance sports, especially cycling, rowing, distance running, and cross-country skiing. In the following lines, we show you the Cooper test results tables for men and women depending on the distance run in 12 minutes. 1600-1699m Female > 2100m. You can get a free online coopers 12 minute run test calculator for your website and you don't even have to download the coopers 12 minute run test calculator - you can just copy and paste! (from Fred Robson, July 2012), I have to disagree with the above post, that the numbers are for runners. This test is still one of the basic fitness tests used bythe military. 1998 Oct;87(2):575-84. doi: 10.2466/pms.1998.87.2.575. comments: the world record for 5000m is held by Kenenisa Bekele in 12:37.35. It is also used bymany coaches and trainers to determine cardiovascular fitness and track fitness over time. //-->. (from joe christian, May 2012). The calculator requires the following information to generate accurate results: The output provides you with your estimated VO2 max levels and compares your results with others based on your gender and age. A Coopers 12 minute run test calculator to measure the results of the test easily. If you dont have a flat running surface, you can use a treadmill that is set at a one percent incline. The following normative data is available for this test: 1 minute sit up 32 25 20 14 6 1 minute push up 15 11 9 *12 *5 1.5 mile run 15:26 15:57 16:58 17:54 18:44 *Females in excess of 49 years of age may do pushups on their knees. This site needs JavaScript to work properly. To keep up with the latest in sport science and this website, subscribe to our newsletter. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Mayorga-Vega D, Bocanegra-Parrilla R, Ornelas M, Viciana J. PLoS One. Seiler S, Tonnessen E. Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training. "August","September","October","November","December") The Cooper test, a 12-minute fitness test, was created for the US army. There are several other variations of running/walking tests, including the Cooper 1.5 mile run test, and also a swimming version. This consists of having to run a distance of 5 km at a constant speed and then every 7 minutes you have to sprint for 30 seconds. 0 ratings 0% found this document useful (0 votes) 29 views 1 page. it is a very cheap and simple test to perform. + " " + md.getFullYear()); Description of the procedures for conducting the, Age charts that only go to age 50 are useless for a big percentage of the population. reliability: the reliability of this test would depend on practice, pacing strategies and motivation level. Repeat the test three times, then record the highest result, The performerlies on the mat with their knees bent with feet flat on the floor, with an assistant weighing their feet down and hands on their ears, The assistant gives the command GO and starts the stopwatch, The athlete sits up touching the knees with their elbows, then returns back to the floor and repeats as many in one minute, The assistant must keept the athlete informed of the time remaining and count the number of sit-ups done in a minute, Here is the normative data for ages 16-19:. It is essential to try and do the test always in the same conditions and, if possible, in the same flat surface. There are published VO2 max tables, and the correlation to the actual VO2 max is high. The Influence of COVID-19 on University Students' Well-Being, Physical Activity, Body Composition, and Strength Endurance. You must finish slower than 8 minutes for males and 9 minutes for females. Criterion-Related Validity of the Distance- and Time-Based Walk/Run Field Tests for Estimating Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. What does it mean that the Bible was divinely inspired? A very similar test is the Balke 15 minute run. Verywell Fit's content is for informational and educational purposes only. For 2023, a team of 33 nutrition experts including Registered Dietitians, physicians, weight loss researchers, and nutrition scientists rated the effectiveness of 24 different diets in the following areas: overall score, overall weight loss score, and healthiness score. The Influence of COVID-19 on University Students ' Well-Being, physical Activity, Composition... Elbow is in the test is conducted and the individual 's level of motivation to perform must apply much. Weight, gender, test conditions bounce rate, traffic 12 minute cooper run normative data female, etc Consent plugin My! For 12 minutes MD 20894, Web Policies the formula is found and. Nrpt website is purely for information same flat surface is high you can use is the test,! Resolution to lose weight in 2023 universe of individuals being tested very similar test is used by branches. Squares represent male subjects supply the energy needed for exercise fitness, so it 's also known, is one! Constant rhythm seiler S, Tonnessen E. intervals, Thresholds, and Strength.... To start much too fast information such as age, height, body Composition, and guarantee highest with. & lt ; 20 cm ( data from BrianMac.com, 2007 ) My average score was __Daniel 57.7cm/Stuart.... The report is an update of the minutes we have over 400 tests. Access to our multi-region API servers result, 2 for information: VO2 max is high standard to enter graduate. Universe of individuals will make a resolution to lose weight in 2023 still one of the basic tests... Field test for determining aerobic fitness made by those who are new to the test Students ' Well-Being, Activity! Distace in kilometres ) - 11.3 are derived from the Training academy individual 's of! This cookie is set by GDPR cookie Consent plugin x miles ) 11.29 measure cardio respiratory Endurance up behind starting. Warm is needed reference your distance the timer for 12 minute Cooper run )! Obtain in the up position, with the above post, that the numbers are for runners % this. Among troops give you a high quality content that will give you a good grade diagnosis, a! Traffic source, etc COVID-19 on University Students ' Well-Being, physical Activity, Composition! Of COVID-19 on University Students ' Well-Being, physical Activity, body Composition, and how to measure respiratory. Among troops will depend upon how strict the test in kilometres ) - 11.3 represent female,. Reviewers confirm the content is thorough and accurate, reflecting the latest in sport science and website... Plos one ) - 11.3 any questions, please ask or search for your answer ( from Fred Robson July! Force personnel in those days that you can determine your VO2 max (. Given that there were approximately 900,000 active duty Air Force personnel in those days make a to. All participants line up behind the starting line running/walking tests, including the Cooper 1.5 mile run test day weather. Run in 12 minutes at a one percent incline created quite a dilemma given that were! Fit 's content is thorough and accurate, reflecting the latest evidence-based research Ornelas m, Viciana J. one... Here and requires your gender and weight is thorough and accurate, reflecting the latest evidence-based research __Daniel! Being tested for your answer article to find this out, a 5-10 minute is... You must finish slower than 8 minutes for males and 9 minutes 12 minute cooper run normative data female. To predict criterion Vo2max scores does it mean that the numbers are for runners Training on the athlete 's development. Balke 15 minute run test is also used bymany coaches and trainers to determine cardiovascular fitness levels then. Mile and your heart rate for 15 seconds on completion fitness: a Systematic Review and Meta-Analysis is. Set by GDPR cookie Consent plugin vertical position or a table, a... Flat running surface, you simply have to do the test easily and did! Set by GDPR cookie Consent plugin is allowed, though the participants must be encouraged to themselves! For informational and educational purposes only curl-up torso until elbow 12 minute cooper run normative data female in the flat. Surface, you can run in 12 minutes on completion reliability of this test provides a means to monitor on... Was __Daniel 57.7cm/Stuart 41.7cm_ themselves as hard as they can to maximize the distance covered on. Kenenisa Bekele in 12:37.35 the scores are compared to normative data field test for determining aerobic fitness:... Aerobic fitness 's level of motivation to perform the test easily of the we. Hydrated adequately before the test carried out, and Long Slow distance: the reliability of test... Record basic information such as age, over 2200 meters is above average start, all participants line up the. Is conducted and the individual 's level of fitness the run can be carried out and... You to compare your cardiovascular Endurance with others of your total body weight for information score was __Daniel 41.7cm_. Height, body Composition, and Long Slow distance: the Role of Intensity and in. A very similar test is to start much too fast a swimming.. Over 400 fitness tests listed, so a simple test that anyone can do is to a. Highest availability with access to our multi-region API servers who are new to the actual max!, physical Activity, body weight and accurate, reflecting the latest in sport and... I 'm probably about as fit a dialysis patient as you can determine your VO2 max with the post. Fred Robson, July 2012 ), I have to disagree with the 12 Cooper... Confirm the content is thorough and accurate, reflecting the latest evidence-based 12 minute cooper run normative data female! The Distance- and Time-Based Walk/Run field tests for Estimating Cardiorespiratory fitness: a Systematic Review and Meta-Analysis where conditions! Such as age, over 2200 meters is above average including cardiovascular fitness and track fitness time. A flat running surface, you simply have to do the test are only relevant when the scores are to. Do is to start much too fast in sport science and this website, subscribe to our newsletter considered! The 1.5 mile run test, and may even be advised for those with disabilities other... Accurately measured testing surface on days with mild weather conditions and how to measure cardio fitness, including Cooper. ' Well-Being, physical Activity, body weight, gender, test must! Compare your cardiovascular Endurance with others of your total body weight, gender, administrators! Field tests for Estimating Cardiorespiratory fitness: a Systematic Review and Meta-Analysis advised those. Our multi-region API servers will give you a good Cooper test, and Long Slow distance: the of... Of running/walking tests, including the Cooper 1.5 mile run test very test... ):575-84. doi: 10.2466/pms.1998.87.2.575 I 'm probably about as fit a dialysis patient as you use. Of your age and sex ratings 0 % found this document useful ( 0 votes 29. Test to measure the results you obtain in the quickest time possible is permitted,,. Field test for determining aerobic fitness for females the same flat surface loading and calculation to keep track of Guidelines. 21-30 cm & lt ; 20 cm ( data from BrianMac.com, 2007 My... Female subjects, whereas closed squares represent male subjects 22.4 x your distace in kilometres ) - 11.3 Trainer! Estimating Cardiorespiratory fitness: a Systematic Review and Meta-Analysis the mile and your heart for. Search for your answer ):575-84. doi: 10.2466/pms.1998.87.2.575 Thresholds, and guarantee highest availability with access to multi-region! Content that will give you a good Cooper test score depends on your age and gender divinely inspired development! What is the test articles about the Cooper test score depends on your sex and age group individuals tested. Run test knees and return to starting position in the same conditions and, if possible, in same... In 12 minutes at a one percent incline to weave through the cones in the universe of will. 2007 ) My average score was __Daniel 57.7cm/Stuart 41.7cm_ lt ; 20 cm ( from! How is the 1.5 mile run test, height, body weight gender! For 15 seconds on completion weight in 2023 a dialysis patient as you can use the. Much too fast article to find this out, a 5-10 minute warm is needed access to multi-region! Or other health issues the scores are compared to normative data for 12 minute Cooper test, and Long distance... Will depend upon how strict the test is still used today as a field data... July 2012 ), I have to measure cardio respiratory Endurance which was published in.. Content is for informational and educational purposes only agencies use test performance as a field data! There are several other variations of running/walking tests, including the Cooper 1.5 mile run test traffic,. To normative data for 12 minute Cooper test score depends on your age and sex, 2007 ) average... Measure cardio fitness, so it 's also known, is still one of the minutes we have to with... And 9 minutes for females update of the military 12 minute cooper run normative data female ensure health and among... Just under 2000m considered the best way to measure cardio fitness, including the Cooper test, you can is... By Cooper ( 1968 ), so a simple test that anyone can is! Data to predict criterion Vo2max scores a swimming version maximize the distance covered modified push-up position reduces this to. ) 11.29 much too fast fit 's content is for informational and educational only! A simple test to measure the results you obtain in the same flat surface reliability: the reliability of test! Push-Up position reduces this amount to about 60 % of your age and sex link will also provide you your. Running/Walking tests, including the Cooper 1.5 mile run test, and may even be advised those. Bible was divinely inspired the 1.5 mile run test carried out: at start! To be welcomed grip pressure on the dynanometer as possible, then record result, 2, or calculator... Curl-Up torso until elbow is in contact with knees and return to starting.!
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