Fitness Tests

The Cooper Fitness Test ( VO2max Test)

Objective

The Cooper Test (Cooper 1968)^[1] is used to monitor the development of the athlete’s aerobic endurance and to obtain an estimate of their VO2max. VO2max is the maximum amount of oxygen in millilitres an athlete can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week.

Whilst we have been using the ‘bleep multistage fitness stage within the club to assess aerobic fitness and VO2 max levels this can only be completed safely in dry conditions. The Cooper test does not necessarily have that restriction and simply requires access to a running track.

The Test

This test requires the athlete to run as far as possible in 12 minutes.

The test will commence following a thorough and appropriate warm up.
The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test
The assistant keeps the athlete informed of the remaining time/elapsed time at the end of each lap (400m)
The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete has covered to the nearest 10 metres

Normative data for the Cooper Test

Male Athletes

Age	Excellent	Above Average	Average	Below Average	Poor
13-14	>2700m	2400-2700m	2200-2399m	2100-2199m	<2100m
15-16	>2800m	2500-2800m	2300-2499m	2200-2299m	<2200m
17-19	>3000m	2700-3000m	2500-2699m	2300-2499m	<2300m
20-29	>2800m	2400-2800m	2200-2399m	1600-2199m	<1600m
30-39	>2700m	2300-2700m	1900-2299m	1500-1999m	<1500m
40-49	>2500m	2100-2500m	1700-2099m	1400-1699m	<1400m
>50	>2400m	2000-2400m	1600-1999m	1300-1599m	<1300m

Female Athletes

Age	Excellent	Above Average	Average	Below Average	Poor
13-14	>2000m	1900-2000m	1600-1899m	1500-1599m	<1500m
15-16	>2100m	2000-2100m	1700-1999m	1600-1699m	<1600m
17-20	>2300m	2100-2300m	1800-2099m	1700-1799m	<1700m
20-29	>2700m	2200-2700m	1800-2199m	1500-1799m	<1500m
30-39	>2500m	2000-2500m	1700-1999m	1400-1699m	<1400m
40-49	>2300m	1900-2300m	1500-1899m	1200-1499m	<1200m
>50	>2200m	1700-2200m	1400-1699m	1100-1399m	<1100m

VO2max

An estimate of your VO2max can be calculated as follows:

(Distance covered in metres – 504.9) Ã· 44.73

We will use a Vo2 max calaculator to give each athlete their VO2 max result.

Analysis

Analysis of the test result is by comparing it with the athlete’s previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete’s VO2max. We will maintain a full history of the results of each test so that athletes can easily compare their results.

Referenced Material

COOPER, K.H. (1968) A means of assessing maximal oxygen intake. JAMA. 203, p. 135-138

Multistage fitness test or ‘Bleep Test’

Multistage Fitness Test or ‘Bleep Test’

The test has become recognised as one of the most popular and valid tests of aerobic fitness and can be used to estimate a person’s maximum oxygen uptake, or VO2 max[1].

Maximum oxygen uptake has been shown to increase with appropriate training. However, for an individual a large component part of their VO2 max level is determined genetically so improvements will reach a ceiling level. The most accurate way of measuring VO2 max levels is in a laboratory but this involves the use of expertise and specialised equipment. The bleep test is a means of obtaining an approximate VO2 max level for individuals through the use of a simple test that requires very little equipment.

The Test

The person carrying out the test has to carry out a series of shuttle runs between two lines exactly 20 metres apart, keeping in time with a series of audio signals (or bleeps). The timing begins very slowly but becomes progressively faster each minute so that it becomes harder to maintain the set pace. When the running speed increases at the start of each minute the test enters a new level. The runner stops when he or she can no longer maintain the running speed and his or her score is recorded as the final level and number of shuttles completed (for example, 4 shuttles completed on level 9, 10 shuttles on level 11 and so on). This score is then used to obtain a VO2 max estimate from the table below and also can be used as a reference point against which future changes can be monitored.

Prior to carrying out the test runners should carry out a thorough warm up and mobilisation programme so that their bodies are ready for the test conditions.

Table of predicted VO2 max for the Multistage Fitness Test

Fairlands Valley Spartans overall summary of results

[1] A person’s maximum oxygen uptake value represents the maximum amount of oxygen which can be extracted from the external environment (the air breathed in) and transported to the working muscles. This is measured in millimetres of oxygen per kilogram of body weight per minute.