The Cooper 2.4 km (1.5 mile) run test is a simple yet effective way to measure aerobic fitness. It requires only a stopwatch and a running track, making it accessible to anyone. This test is often used as an alternative to the Cooper 12-minute run test and is also a component of the Navy Physical Readiness Test (PRT).
Purpose
The primary purpose of this test is to assess aerobic fitness levels. By completing the 2.4 km course in the shortest possible time, individuals can gauge their cardiovascular endurance.
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Equipment Required
To conduct this test, you will need a flat and hard running course measuring 2.4 km, a stopwatch, and recording sheets. These minimal requirements make it convenient to administer and track progress.
Procedure
At the start of the test, all participants line up behind the starting line. On the command “go,” the clock starts, and they begin running at their own pace. While walking is allowed, it is strongly discouraged to achieve accurate results. Upon completion of the test, participants are encouraged to cool down with a walk.
Scoring
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The total time taken to complete the 2.4 km course is recorded as the individual’s score. This score serves as a measure of their aerobic fitness level.
Norms
Norms for this test vary depending on gender and age range. Unfortunately, the original source of these classifications is unknown.
Calculations
It is possible to predict VO2max (a measure of maximal oxygen consumption) using an equation based on the 1.5 mile run time. The formula is as follows: VO2max = (483 / time) + 3.5, where the time is measured in minutes and VO2max is measured in ml.kg.min-1.
Applications
The 2.4 km run test has been adopted by various organizations for assessing fitness. The Football Association of Singapore, for instance, has made it a mandatory fitness test starting from 2013, replacing the beep test. Additionally, the test is part of the assessment for the US Secret Service, FBI, and US Navy’s Navy Physical Readiness Test.
Comments
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In Singapore, S-League players must achieve a pass mark of 10 minutes and 15 seconds to be eligible to play. Players finishing below 9 minutes receive a $100 cash reward, while those faster than 8 minutes and 30 seconds receive $200 (current as of 2014). Players who fail to meet the passing mark can retake the test as often as they wish.
The Test in Action
Another version of the 1.5 mile run test is incorporated into the Navy Physical Readiness Test (PRT).
Similar Tests
- Cooper 12-Minute Test: Participants cover as much distance as they can within a 12-minute timeframe.
- 2 km Run Test: Participants run 2 km as fast as possible.
- 1.5 Mile Run Test (PRT): Participants run 1.5 miles as fast as they can.
FAQs
Coming soon…
Conclusion
The Cooper 1.5 mile / 2.4 km run test is a valuable tool for assessing aerobic fitness. Its simplicity and accessibility make it suitable for individuals of various fitness levels. By incorporating this test into your fitness routine, you can track your progress and strive for improved cardiovascular endurance. To learn more about the Cooper 1.5 mile / 2.4 km run test, visit Auralpressure.
Nguồn: https://auralpressure.com
Danh mục: Tin tức