The 12-minute run/walk test is used to measure aerobic fitness and estimate VO2 max. It involves having clients run or walk as far as possible in 12 minutes, and the distance covered correlates highly with cardiovascular endurance and oxygen utilization. The test is easy to administer, allows group testing, and can track fitness improvements over time. Distance on the test provides an estimated VO2 max score according to established formulas. It is a common assessment used by coaches and trainers.

1. Presented By- Prasanjit Shom
Bachelor Of Physiotheray
TRIPURA UNIVERSITY
TRIPURA INSTITUTE OF PARAMEDICAL SCIENCES
PARAMEDICAL 8TH SEMESTER EXAMINATION 2021
AGARTALA, TRIPURA
INDIA

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.

8.  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.

9.  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.
 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

10. VO2 MAX CALENDAR

11.  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 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

12. REFRENCES
 Retrieved From https://www.verywellfit.com/fitness-test-for-endurance-12-minute-run3120264
 https://www.ptdirect.com/training-delivery/client-assessment/cooper-12-minute-run-apredictive-
test-of-vo2max
 https://www.topendsports.com/testing/warm-up.htm image retrieved.
 Retrieved From:- www.google.com
 Retrived From:- physiopedia.com

13. THANK YOU