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Kenneth Cooper Aerobic Fitness Test: Sudjoko KUSWADJI

Kenneth Cooper is an American physician and author known for promoting aerobic exercise. He developed the 12-minute run test and Aerobics Point System used worldwide to measure fitness levels. The 12-minute run test challenges individuals to run as far as possible in 12 minutes, with distance covered indicating their aerobic fitness based on age and gender norms. Aerobics involves rhythmic exercises like dance to music aimed at improving flexibility, strength, and cardiovascular health for prevention of illness.

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83 views7 pages

Kenneth Cooper Aerobic Fitness Test: Sudjoko KUSWADJI

Kenneth Cooper is an American physician and author known for promoting aerobic exercise. He developed the 12-minute run test and Aerobics Point System used worldwide to measure fitness levels. The 12-minute run test challenges individuals to run as far as possible in 12 minutes, with distance covered indicating their aerobic fitness based on age and gender norms. Aerobics involves rhythmic exercises like dance to music aimed at improving flexibility, strength, and cardiovascular health for prevention of illness.

Uploaded by

nursusiarti
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Kenneth Cooper

Aerobic Fitness Test

Sudjoko KUSWADJI
Kenneth H Cooper
• Born March 4, 1931, in
Oklahoma City, Dr. Cooper's
father, a periodontist,
instilled in him the idea and
desire to practice preventive
medicine.
• With a natural ability in
sports and a strong
academic mind, Dr. Cooper
completed his
undergraduate and medical
degrees at the University of
Oklahoma.
• He also holds an M.P.H.
degree from the Harvard
University School of Public
Health.
Kenneth H Cooper
• Dr. Cooper joined the military in 1957. During his 13
years of service in the U.S. Army and U.S. Air Force,
Dr. Cooper served as a flight surgeon and director of
the Aerospace Medical Laboratory in San Antonio.
• He dreamed of becoming an astronaut and worked
with the National Aeronautics Space Administration
to help create the conditioning program preparing
America's astronauts for space and in-flight exercise
systems used on board spacecraft.
• He also developed the 12-minute and 1.5-mile fitness
tests and the Aerobics Point System, all used today
by military organizations, amateur and professional
athletic teams, law enforcement agencies, and many
public schools and universities all over the world.
Aerobics
• Aerobics is a form of exercise
that comprises rhythmic
aerobic exercise with stretching
and strength training routines
with the goal of improving all
elements of fitness (flexibility,
muscular strength, and cardio-
vascular fitness).
• It is usually performed to music
in a group setting led by an
instructor, although it can be
practiced solo and without
musical accompaniment.
• With the goal of preventing
physical illness, practitioners
go through variable routines
comprising a number of
different dance-like exercises.
12 minutes run
• The aim of this test is to run as
far as possible in exactly 12
minutes.
• The distance covered will then
give a rough estimate of your
fitness (see table below).
• Try to run in a constant speed.
• If you get too tired, slow down
or walk for a while.
• The test is not very useful to
compare yourself with others.
• Instead, use it to measure your
own progress.
• The test is only recommended
for trained persons because it
demands your maximum effort.
Cooper test (Athletes & Juniors)
Very good Good Average Bad Very bad

M 2700+ m 2400 - 2700 m 2200 - 2399 m 2100 - 2199 m 2100- m


13-14
F 2000+ m 1900 - 2000 m 1600 - 1899 m 1500 - 1599 m 1500- m
M 2800+ m 2500 - 2800 m 2300 - 2499 m 2200 - 2299 m 2200- m
15-16
F 2100+ m 2000 - 2100 m 1900 - 1999 m 1600 - 1699 m 1600- m
M 3000+ m 2700 - 3000 m 2500 - 2699 m 2300 - 2499 m 2300- m
17-20
F 2300+ m 2100 - 2300 m 1800 - 2099 m 1700 - 1799 m 1700- m
M 2800+ m 2400 - 2800 m 2200 - 2399 m 1600 - 2199 m 1600- m
20-29
F 2700+ m 2200 - 2700 m 1800 - 2199 m 1500 - 1799 m 1500- m
M 2700+ m 2300 - 2700 m 1900 - 2299 m 1500 - 1899 m 1500- m
30-39
F 2500+ m 2000 - 2500 m 1700 - 1999 m 1400 - 1699 m 1400- m
M 2500+ m 2100 - 2500 m 1700 - 2099 m 1400 - 1699 m 1400- m
40-49
F 2300+ m 1900 - 2300 m 1500 - 1899 m 1200 - 1499 m 1200- m
M 2400+ m 2000 - 2400 m 1600 - 1999 m 1300 - 1599 m 1300- m
50+
F 2200+ m 1700 - 2200 m 1400 - 1699 m 1100 - 1399 m 1100- m
Cooper test
(Experienced athletes)

Cooper test (Experienced athletes)

Very good Good Average Bad Very bad

Male 3700+ m 3400 - 3700 m 3100 - 3399 m 2800 - 3099 m 2800- m

Female 3000+ m 2700 - 3000 m 2400 - 2699 m 2100 - 2399 m 2100- m

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