12 Minute Test Essay

The Cooper 12 minute

The Cooper 12 minute run test is one of the popular field tests used for measuring aerobic fitness. Invented by Dr Ken Cooper in 1968, this fitness test was firstly used to estimate the VO2max of troops in the military. Dr Cooper discovered that there was a high correlation between a person's VO2max value and the distance they can run. This test is still very popular in the military as it is used for testing basic fitness. Over the years, it has also been used by trainers and coaches to verify track and cardiovascular fitness.

Method:

The athlete warms up for approximately 10 minutes .The assistant gives the command “GO”, then starts the stopwatch and the athlete or athletes begin the test. The assistant keeps the athlete informed of the remaining time at the end of each lap (400m). The

assistant blows his whistle when the 12 minutes has passed and records the distance the athlete/athletes covered to the nearest 10 metres.
Analysis of results table:
Analysis of the test result is comparing it with the athlete’s results from previous attempts at this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's VO2 max, anaerobic and aerobic thresholds.

Advantages:
Minimal equipment required to take part in this activity, easy to set up and to lead the session, more than one athlete can conduct the test at the same time, the test can be administered by the athlete.
Disadvantages:
Specific facilities are required such as a 400m track and an assistant is required to administer the test and to also make sure the test is completed in a fair and orderly manner.

One repetition max
One repetition maximum test is a popular method of measuring isotonic muscle strength. It is a measure of the maximal weight a subject can lift with one repetition. It is important to reach the maximum weight without prior fatiguing the muscles. After a warm up, choose a weight that is achievable. Then after a rest of at least several minutes, increase the weight and try again. The athletes chooses subsequent weights until they can only repeat one full and correct lift of that weight. The maximum weight lifted is recorded. The sequence of lifts should also be recorded as these can be used in subsequent tests to help in determining the lifts to attempt. To standardize the score it may be useful to calculate a score proportional to the person's bodyweight.
Advantages:
The equipment used is commonly found in gyms. The weight can also be changed to suit the athlete participating. It is also very easy to keep record of personal bests and you only need to think about yourself as you are training for your own purposes and as an individual.
Disadvantages:
Performing a maximum weight lift is only for advanced weight trainers. It is important to have good technique before attempting this test. If the technique is not properly practiced then it could result in an injury for the athlete performing it but could also risk it landing on another athlete in a close proximity. You will also most likely have to sign a gym membership to get the use of weightlifting apparatus.
Equipment required:
Specialised gym equipment will be needed to perform this exercise such as; Free weights (barbells, dumbbells) or other gym equipment linked in to improving muscle mass.

Goniometer:

The aim of this test is to measure the flexibility of a joint, which is important for injury prevention and execution of many sporting movements .To measure the range of motion at a joint, the centre of the goniometer is positioned at the axis of rotation of a joint, and the arms of the goniometer are aligned with the long axis of the bones of the adjacent segments or to an external reference. The measurement is the angle in degrees as read off the goniometer. The goniometer is commonly used by physiotherapists, physicians, physical therapists, physiologists, athletic trainers, chiropractors and sport scientists.

Advantages:

Only one piece of equipment is needed, this means, that you may not need to involve others in this test.

Disadvantages:

It is sometimes difficult to position and maintain the arms of the goniometer along the bones of the segments throughout the measurement, and the axis of rotation is not always clear, especially for complex

joints.